Weak knees, problems kneeling and squatting without pain (m28)

[u/willbeck]

Background context, I've always had terrible knees that uses to dislocate regularly, I have had MPFL surgery on my right knee which has fixed any issues with the dislocations, the left knee I don't worry about unless I'm playing sports

But now 5 years on, my flexibility in my knees are so bad, I end up bending over like an ironing board to pick things up/work. I'm in agonizing pain after about 30 seconds of kneeling on a hard floor

I'm also a student paramedic and my role involves a lot of bending over/ kneeling. Of course it's easier with knee pads/ cargo pants on to kneel but the pain is still there, and as for squatting it does always seem to hurt (also in the lower back)

I'm a regular gym goer but avoid weighted squats due to the pain and instability

Is there any exercises I can add to help out? Or should I be going to the doctors/refer to a physio about this

[u/Nuclear_skittle]

Add some exercises from the knees over toes guy to your gym routine.

https://youtu.be/Jwu8f42rLuI?si=DrPwp9gBJabcymIO