Jason has lots of valuable information here to share regarding knee pain. I also think in addition to what Jason is sharing it would also be beneficial to breath when you get to those “hot spots” that he is talking about.
The breathing would be in through your nose and out through your mouth. In doing this you are actively engaging the part of your nervous system that is causing your body to tense up to “protect” itself causing the pain, tension, and discomfort on the outside of your knee.
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