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Foam roll the entrance and both sides of the quads up and down thrice each, lessens pressure on knees alleviating knee pain
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Think it over, any time you stretch you quads, your knees experience greater because you took absent the tension pulling over the knee cap leading to downward force and knee pain. Its a combination of stretching, yoga, Bodily therapy actions and it could all be done at your home with no need of any coaches, Bodily therapists or trainers.
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Just one knee over the body in entrance elevated with a platform, the other leg back again in the lunge, knee on the bottom if capable