I have always pain in the two knees even if it’s not very painful.

I saw a podiatrist and I have a postural issue (my feet are pronated, I have a longer leg and consequently a pelvis disbalance) so I will have shoe soles at the end of the month.

Another postural issue (diagnosed by me this time) is a posterior pelvic tilt so my anterior chain (hip flexors) and low back are too stiff and my glutes amnesic I think, accentuated by the sitting position. I have begun to work on my abs to rebalance the low back too stiff.
So I have begun to work on my hip abductors and rotators, I tried your exercises but I didn’t feel very well the gluteus medius and the gluteus minimus. So I am doing others exercises where I feel better my glute burning in warm up for activation and after workout to strengthen. But thank you for highlighting the importance of rotators and abductors in pattelar pain. This was the second time someone tell me the link between patellar pain and glutes but the first time I don’t become aware of the importance.

I will begin shock waves at the end of the month with a physiotherapist and now I am doing acupuncture work with a doctor. By myself, I’m doing single leg excentric work to strengthen the tendon and helping it to heal

Indeed I am doing mobility work with pressure wave, smash and floss, contract and relax (PNF) and Voodoo Floss (with the help of Becoming a supple leopard).

I will try to get a professional massage to loosen the soft tissues

What do you think of my approach ? I really want to solve this problem because my squat don’t progress with this problem…

Thanks guys!

Pure happiness to train without pain.

Thanks again Invictus Crew