After doing a lot of research on why my vastus lateralis is pulling on my patella all the damn time, I found an interesting discovery. In many videos, and even in gyms, people are constantly told to “point the toes out” during squats. At first, my knees were perfectly happy for a few years, but ive noticed a lot of tension has built up over time and now I get a clicky, popping knee.
In the last few days after finding some interesting youtube videos, I have focused on a lot of mobility to not only loosen the vastus lateralis, but also my ankle flexibility and now when I test a bodyweight squat (with feet straight), the clicking and popping actually decreased dramatically (though still there).
I think I will keep working on this along with more hip release movements etc and go from there. Has anyone else had this issue? For along time, being a derp, I tried constantly rolling my IT band, which eventually I learned my lesson and found out it just cannot be loosened.