My knee cap feels irritated because of my leg workouts?

[Chakana1]

I feel this small pain that's starting to irritate me every time I squat down either during my workouts or just at home when I bend down. It isn't extremely painful, but It feels like a soreness coming from the center of my knee cap. When I straighten my legs I can feel the irritation, and when I press down with my fingers the center of my knee cap I can feel it as well. ....could it because of bad form?

This is a sample of my leg day, haven't changed it in forever:

Squats- 1 warm up set, then 10x8x6x6x6 ( the 6 reps are with heavy weight)
Lunges- 3x8 (with 60 lbs DB) from one end to the wall and back.
Leg Curl- 4x10
Leg extension- (light weight)- 3x10
calf raise- 4x20

[markymark321]

I feel this small pain that's starting to irritate me every time I squat down either during my workouts or just at home when I bend down. It isn't extremely painful, but It feels like a soreness coming from the center of my knee cap. When I straighten my legs I can feel the irritation, and when I press down with my fingers the center of my knee cap I can feel it as well. ....could it because of bad form?

This is a sample of my leg day, haven't changed it in forever:

Squats- 1 warm up set, then 10x8x6x6x6 ( the 6 reps are with heavy weight)
Lunges- 3x8 (with 60 lbs DB) from one end to the wall and back.
Leg Curl- 4x10
Leg extension- (light weight)- 3x10
calf raise- 4x20

Probably your knee cap isn't tracking very well in your leg movements which can cause a lot of problems. Does it also hurt to sit for long periods of time?

[Chakana1]

Probably your knee cap isn't tracking very well in your leg movements which can cause a lot of problems. Does it also hurt to sit for long periods of time?

No not at all.....only when I bend down or squat. It isn't really painful but the feeling is unusual since I've never had a problem up till now.

[mc-]

No not at all.....only when I bend down or squat. It isn't really painful but the feeling is unusual since I've never had a problem up till now.

have your form checked with a coach.

get a sense of your basic tempo in a lift. if you start to lose that tempo - the speed with which you can move that weight - stop - no matter where you are in your set.

if you have pain in any movement at any time, stop immediately: reduce the load, check; reduce the speed; check; reduce the range of motion: check again.

Without seeing you, these are just basic heuristics for maintaining well being.

Lots of folks get knee pains - it doesn't mean there's anything wrong with your kneecap tracking - they get pain from not knowing how to judge their body's fatigue level and their body fights back - but pain is the last signal to change what you're doing.

if you've checked your form and all is good for your reps, keep tempo as your guide; else move to the pain check.

if the above heuristics don't work, see a movement specialist to help you with whatever of the million things could be going on.

mc