So I'm new and scrolling the forums, but I just wanted to share a small piece of info that I didn't see when I searched.
I'm currently working on summer research related to patellofemoral pain syndrome (PFPS) in men and women. I'm busy reading articles right now and it's crazy how prevalent pfps is in both genders.
If you have ever felt pain on the inside or front of your knee, do a quick assessment of your glutes.
Do a single leg squat
If you have weak glutes, your knee tends to buckle inwards. The muscles involved in externally rotating the leg/hip help keep you stable during the squat, so make sure you're not afraid to work glute max and glute med in the gym. Personally I can say we've tested 97 patients on a BTE Primus, which measures applied force during an exercise, and almost all of them exhibit extremely weak glutes.
Leg extension with the knee flexed = glute max test position
Sidelying Abduction = glute med test position
Don't be afraid to really work your butt! It'll help stabilize the hip, which will in turn result in less pain at the knee - it's just an innocent bystander in the whole process.
*Also make sure you're working your teardrop (vastus medialis oblique) to make sure your knee doesn't track laterally
That's it for my first Public Service Announcement haha