For the last few months I have had a grinding/creaking noise in my knee that from what I've read is along the lines of 'crepitus'. I went to the doc to see if anything was wrong and in his diagnosis there was no problem with my knee as he was pushing on my patella and moving my leg around. He was thinking it was due to my VM not firing properly and that I should work on strengthening this.
I can tell if I sit down with my legs out straight and fire my quads that my left knee seems to fire VM then VL, where the right one seems to fire VL almost exclusively, with VM as an afterthought.
Right now what I am doing to try to help out is:
I stopped lifting lower body completely until I straighten it out
Foam rolling IT band, VL, RF
Knee extensions with pillow under knee (the typical VMO PT exercise)
I tried doing band TKE's but that causes the grinding. Low step-ups also seem to cause the noise. I was going to try to the 'squeeze ball between knees squat', and also thought about doing reps in the bottom half of the squat because I think the VMO is more active in the range.
Do you think this is a good approach? Anything to add/remove or suggestions?