A friend of mine asked me what to do about anterior knee pain that he has had for a while and seems to be getting worse.
I have posted two videos here both dealing with assessment and exercise.
The take home messages here
1. Do not let your knees cave in
2.Do not let your knees travel over your toes
3.Do not go into extreme squats or compression at least not while your knees are in pain. Compression and rotation is bad news for your knee.
Do these things
1.keep your knee in line with your hip and outside the big toe
2. Do hip hinge, become hip dominant not quad dominant