I'm really at a loss for what to do. I injured my knee last year, and since then there has been a snowball of injuries. I feel great at times, and then before you know it I get injured again because my motivation is way ahead of how my body currently feels. Basically I want to set up a foundation, and clear out the imbalances in my muscles. As well as any problems with posture, such as internal rotation of the shoulders, and clicks in various joints. Keep in mind my injuries have healed most of the way, but as they are now it just feels like they aren't going anywhere unless I do something about it.
For example, my right quad feels great one day, and like complete crap the next. My elbows and shoulders click and pop, and generally feel horrible when doing bodyweight exercises. Somehow, they barely act up while lifting, but I feel like an accident waiting to happen. I'm also a sprinter, but I've found out it's not a good idea to train for that until everything is stable. I've read tons of articles on here, but I'm not sure how exactly to put a routine like this together. Is this possible, or would everything conflict way too much? What would be the best way to go about this?