What sort of range of motion are you using? Obviously consulting a physio/exercise physiologist may be helpful, but you may have less pain if you squat to just below parallel. Or other squat variants may be better for you, e.g. front squats (or zombie squats), box squats. Slant board squats are also very good. You could also look at pin squats as it deloads the weight from your body at a very precise depth so no risk of going too deep with the weight and causing pain
Check out "knees over toes guy", he has a wealth of good free information on knee recovery.
I'm 30 and I squat pain free twice per week despite 3 knee dislocations. Good luck friend
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Check out "knees over toes guy", he has a wealth of good free information on knee recovery.
I'm 30 and I squat pain free twice per week despite 3 knee dislocations. Good luck friend