Hey /fit/, I don't really come here often but I have been

>>40421670
These are some common fixes:
* Strengthen anterior tibialis and hip stabilizers.
One exercise in which you can do both is sticking your foot in a kettlebell handle and keeping it raises, while you stand on a platform (or stairs or whatever) with the other leg.
Make sure to keep your hip level, don't let one side sag, but keep them at the same height.
Hold on to a wall or something to keep your balance.

* Stretch calves, and if you can't do 10 slow one-legged calf raises, do them until you can.

* Stretch quadriceps.
https://b-reddy.org/2011/11/07/a-better-quad-stretch/
Make sure you feel it in your quads (halfway down the thigh or around the knee), and not at the front of your hip.

* Ensure proper patellar tracking.
https://b-reddy.org/2016/02/14/the-genesis-of-patellar-tracking-and-instability-issues-and-what-to-do-about-them/

* Stretch the IT-band.
https://b-reddy.org/2012/03/04/the-best-damn-it-band-stretch-ever/

(1/2)

(2/2)

* If needed, stretch hamstrings, glutes, and adductors.
Good way to stretch hamstrings is doing light RDLs with slight knee bend and straight back, and stretch at the bottom.
Good way to stretch glutes and adductors is doing 5-10s paused squats with atleast half bodyweight on the bar, a straight back, a moderately wide stance, feet turned out moderately, and knees tracking over toes.
If you have decent range of motion on RDLs with a straight back, then you don't need to stretch hamstrings.
If you can sit deep in a high bar squat with a straight back, a hip-width or more narrow stance, and feet almost straight ahead, then you don't need to stretch glutes.
If you can sit deep in a high bar squat with a straight back, a moderately wide stance, and feet turned out moderately, then you don't need to stretch adductors.
(knees need to track over feet in both squats)

* If you have an imbalance between your anterior or posterior chain, you need to fix that.
E.g. your SLDL/high-bar squat ratio should be between 1 and 1.3 or so.

If you have patellar tendinitis, I can give you advice on recovering from that.

These are general fixes.
If you want better advice, you need to be more specific and provide more detail.

>>40421970
Shit dude, where to start.
I will point out that stretching my calves has always been somewhat easy and brings slight relief (emphasis on slight). I can't stretch my quads easily because I can't fully bend my knees (either of them) without pain nearly knocking out my legs. Even if I sit with my legs crossed they quickly go numb and hurt (I believe I may have bad circulation so this may be different). I quickly checked my patellar tracking and at a glance it seems fine. I do believe my quads have a lot of trouble staying in shape because whenever I start exercises my knees start to hurt and if I push on the pain will stick even after the workout. I cannot do squats, literally During the time I did kung fu I did many kinds of stretches and stuff which leads me to believe that the IT-band won't help me.

>>40422141
The way many of these stretches are traditionally done is wrong for the intended purposes, and can make things worse.
As example, give the IT-band article a read, and you'll see why traditional IT-band stretches can fuck things up even more.

Stretches can help, but they can also make problems much worse.

Anyway, if you can't fully flex your knees without severe pain, there's something really wrong, and I urge you to see a physio or a sports specialist.

>>40421970
I will point out some things about my knees.
I'm not sure how or when but I believe this was brought on by impact to my knees when I was a child, when exactly I don't know, as a kid I would always brush of any accidents. I started to realize I had a problem when i was around 15 and I worked in my dad's furniture shop, any time I had to kneel to lift something or to put something together I would get a lot of pain, but my dad would make me just finish what I was doing first, then once I actually stood my knees would almost give out or lock from the pain.
This went on for quite some time and in my next job I stood for hours on end without being able to actually walk, which I find doesn't bother me so much, I can walk for hours on end and my knees will be only as tired as my feet.
Then the worst time for me was when I was in the military and I had to go on guard duty wearing a heavy bulletproof vest (about 25 kilos)
and stand for 3 two hour shifts a day. Twice my knees locked during this time with me falling down both times, but whenever my captain would even allow me to go to the doctor they refused to give an actual diagnosis, and just said it's nothing.
A couple of years later I decided to go to a retired doctor who was a specialist when it came to knees and he gave me an idea of what is wrong with me.I actually found the name of the condition online on my own.

>>40422182
I can flex fine, I can't bend well. I have trouble going down stairs.

>>40422217
Unfortunately, patellofemoral pain syndrome is a very generic condition.
It doesn't tell much, except that you have pain in your knees.

>>40422227
Flexion means bending.
Look up joint flexion and extension on wikipedia.

>>40422265
My mistake man, I though it was the opposite.