More anterior knee pain! It's rampant!! (sorry, getting a little punchy here!)
1. Stretch the behoozies out of your quads, TFL, and hip flexors.
2. Incorporate into your dynamic warm-up some good gluteal activation exercises (single leg bridging, X-band walks, hip corrections, etc).
3. Foam roll quads, ITB, and glutes (and anything else that is sore).
Should help.
If it is really sore, ice it.
And keep up the conscious effort to use your outer thigh muscles to keep your knees from collapsing inward ... that is using your glutes. You need to get those working better!!
