Here's a rare one....knee pain

[WVjon75]

It isn't debilitating but definatly irritating. When I'm not warmed up and try to squat down or do anything athletic they hurt, ache just under the patella. I do a lt of activites such as mountainibiking and dodgeball. The mountainbiking I know is quad dominant. If I do lowbar squats for a while instead of front or highbars that tends to aleviate the problem some. I'm 33 and long legged, short torsoed.

If I foam roll my quads and IT band before training. I get a lot of relief and have no problems squatting but of course once I cool off my knees are achy again.

This isn't really an acute injury per se but I'd like to discuss the muscle imbalances that might cause this irritation as I'm sure many long term lifters have some knee pain.

Is there a certain ratio of strength between quad and hamstring dominant movements ie: front squat to RDL strength or lunge to single leg RDL? RDL to regular DL? For example my RDL is about 80 percent of my DL for simialr reps.

[UConnJulie]

I couldn't give you ideal ratios, but you've stated what you've done to be successful so in essence you answered your own question!

Do more posterior chain work.
Foam roll quads and ITB.

And I'd add in static stretching. Can be done later in the day/evening when not exercising (like in front of the TV at night). Quads, hams, TFL, glutes, calves, etc.