Would really appreciate some knowledgeable advice. My knees ( mostly right) are always stiff and painful. It doesn’t feel like anything is torn, pretty much feels like my knees are 80 years old ( I’m 29 ). Very stiff and tender and painful if I don’t do a ton of warming up before any low body exercise. The pain mostly feels like it comes from beneath the knee caps. I squat with flat soled shoes, and stay fairly upright when I squat, my bar path is good now but used to be terrible ( too far foreword ).
Any suggestions on how to treat this? Ice or heat? Foam roll? Stretch ? Change squat mechanics?