corrective lifting question

[WVjon75]

I have knee pain in the front of my knees right under the patella that is somewhat sharp. It is present when I go down steps or stop abrupty, oreven jog across the street tp keep from getting run over. It is aleiviated enough to do squats when I foam roll as part of my warm-up.

My concern is that I do a lot of quad dominant activities, including mountainbiking, indoor sports at the Y like dogdeball and soccer with sudden starts and stops, and then of course my regular weight training which I try to keep balanced.

I'm thinking I need more posterior chain work to balance this out.
Would it be a good idea to just add some PC work and drop some knee dominant stuff for a while and see what happens?

What specific exercises would you recommend including and or excluding?

I hate to have unbalanced training but I really need to address this problem.

[Sarah Rippel]

Hey there!

Posterior chain work is NEVER a bad thing! If anything, I would venture to say that most people can't do too much of it! What kinds of things are you doing right now? What are your warmups like?

It sounds like you need to de-activate your quads/hip flexors and activate your glutes! Obviously foam-rolling your quads will do some of that, but what kinds of stretches are you doing?

My favs for hip extension:
the tried-and-true "triple threat" protocol from JC Santana (hip lifts, straight leg hip extensions, and leg curls with the ball)
any bridge variations for that matter!
suplex lift with superband
kettlebell swings and cleans - because in order to do them properly, you can't "squat"...you must use your hips!
a side-lying girly hip abduction movement i call the "hip hinge and raise" (which you can kinda get an idea of on one of my ehow.com articles - http://www.ehow.com/how_453569 7_fix-those-weak-links.html
i also love miniband lateral and diagonal walks as well as monster walks
i could keep going but those are some good ones!
hope this helps!