After my leg workouts I always get some soreness and stiffness at the top of my kneecap(pitcure attached),i have no pain at the workout at all and the next day after some sleep the stiffness and swelling is almost gone. But somehow it seems to come back after every leg workout, even after rackpulls on back day, the problem has lasted for about 2 months now.
I foam roll and static strech my hips, quads,hams,glutes, itb, tfl and calves. Besides that i do dynamic mobility and activation stuff before my leg workout, but some how i just donÂ´t seem to get rid of the problem. Here a sample of my leg workout, maybe i am overusing my knee in someway.
3- 4 sets of back squat x 6 reps ( just below parralel)
Romainian deadlifts 3 x 6- 8 reps
3 sets of bulgarian spilt squats x 6 reps
3 sets of front squat x 5-6 reps ( atg )
5 sets of deadlift x 5 reps
5 sets of hip thrust x 6- 8 reps
Any help much appriciated