My left knee seems to have tracking issues when it bends more than about 90 degrees. I can squat to just above parallel without issue, but when I hit parallel or below, something seems to shift laterally, and then pops back (sometimes with sharp, stabbing pain) when the knee is straightened.
I first started noticing this when doing high bar back squats, and when I tried using raised heel olympic lifting shoes, I started getting the stabbing pain on straightening.
I thought this may be based around an imbalance between the quads and the hamstrings and glutes (based on plenty of squatting, but minimal pulling), so I spent several months focused on quad and glute work only, without the knee hitting that 90 degree point. However, this hasn't made the issue go away when I try to squat. (I haven't squatted as part of my programming for several months now.)
What things should I try in order to "fix" this issue? I don't have much understanding of what's going on.
Would I be well served to spend a period of time working on weighted step ups or bulgarian split squats, or would I be better off just heading to sports medicine or something immediately?