My knees have been really frustrating the hell out of me for a long time now. I feel like I would have much better form and stronger lifts if not for them. Whenever I squat or deadlift, if I push with my knees they really flare up, and so I have a tendency to push my legs back and good morning both lifts. I want to try to work on getting my knees into better shape. I currently wear light knee sleeves on both knees. It helps, but it's not enough. I do the Olympic lifts and the powerlifts. I'd say I'm intermediate (560 DL, 380 Sq, 265C&J, 220 Snatch, 6'4, 215lbs)
So, 2 parts: (1) Exercises/rehab, and (2) Wraps.
I'm not sure exactly sure what the issue is with my knees -- I don't know all the possible knee problems and really can just say that mine hurt when I squat. I squat wide, I sit back far, and I usually either pause or box squat. If I do Front Squats they hurt a bit more. I don't think I have strong VMO's so I was thinking about working in some unweighted(?) squats with bands to work the VMO. Any other exercises that I should start incorporating?
I'm also thinking about adding real knee wraps. I'd like to start really trying to train and compete in powerlifting next year and do 100% Raw meets. Ideally, I'd want to get a pair of wraps that is permitted in these meets. Aside from that, I squat a fair bit below parallel, so I'd need a knee wrap that can handle that, if I went that route. Any advice?