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Do you use squat shoes? They might help. Also you could try backing off the weight and doing more volume of sets and reps plus variation in squat form high bar and front. Good luck injury is no fun
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Low bar squat is easier on it.
^^^ have you answered your question.
So long as you don't go too deep, or allow your knees to slide Fwd, low bar gives less knee flexion and uses less quad strength than front/goblet squats. Offset by more hip flexion and hamstrings being under tension at the bottom.I found Reverse lunges are easier on my knees.
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Does it feel funny walking down stairs sometimes, too?
Could try foam roll IT band morning, after riding/weights and before bed and/or IT band stretches. Mine flares up when it's cold and I slack on doing my stretches properly.
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jv
user69121
Yukirin
@Drano
Anyone dealt with knee pain while squatting? I get persistent throbbing pain behind the top of my left kneecap when squatting anything above 60kg, and sometimes after cycling hard as well. Takes a couple of days to subside. Low bar squat is easier on it. I'm pretty new to lifting so been doing light goblet squats, lunges and hip work to try and strengthen things up before moving back to the barbell. Anyone dealt with this? Is it patellar tendonitis?