Knee issues

[Ajc330]

last year i was doing heavy heavy squats and i think i screwed my knees up. for the past month or so, whenever i kneel down or squat on the toilet, or just go to sit down, i get pain in my knee caps and have to hold my knees when squatting or sitting like an old man, any advice on how to rehabilitate my knees? i havent dont heavy squats in a long time and have been extra careful doing my leg workouts, thanks for any input

[harrydunn69]

knees can be tough, i would avoid leg extensions, that puts alot of pressure on the knees, and free weight squats too. ice it after working out, rest it for a while if possible, like many injuries they say RICE, rest ice compression elevation

[SMCengineer]

Do you do leg extensions?

[Squatman51]

do some TKE (Terminal knee extentions) with bands and strengthen your VMO this should help out a bit...it did with me at least when my kneecap was knock out of traction