Knee Pain

Maybe start doing some iso stuff.

Peterson step ups (my favorite)
Split squat holds
Single leg squats
Sled pulling
Single leg hinges
Heel elevated squats
Kettle bell swings

Start low weights and build up.

Check out Knees Over Toes guy. Also, start training your hips more.

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Where is the pain? The knee is a big joint. Is it above the kneecap? Is it below the kneecap? Is it medial/lateral/anterior/posterior? Is it deep in the joint? Is the pain sharp/achy?

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Also any swelling?

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my pain is above the knee

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Above the knee, anterior pain, while bending with a load would usually be something like a Quadriceps Tendinitis.

Myofascial release (foam rolling/massage gun) should help with the pain. If it's just started, rest should take care of it. If it's been going on for awhile, myofascial release along with Eccentrics/Heavy Slow Resistance. Tendinopathies take about 12 weeks to rehab, so stick to the Eccentrics/Heavy Slow Resistance. 3 times a week, 3 sets of 8 reps. Choose a weight where it isn't too painful, 1 or 2 out of 10 pain.

Check out Voodoo Flossing for knee pain. Here is a good link;

https://www.youtube.com/watch?v=5rHpp1QIOQg

Hope that helps.

ETA: Twisting under load can damage your meniscus as well. Since your pain is above your knee I doubt it's your meniscus, but keep an eye on it.

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Im not sure what caused it, but it came out of nowhere. Probably from going arse to grass for so many years or maybe my form was bad and i never realized it.

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Tendinopathies are usually caused, in cases like this, when someone adds something new to their training. My best guess, from your post, is you added something knew (quad related) that caused that tendinitis. Since it's been a while since onset, I'm pretty confident to say it's evolved to tendinosis. Look at my prior reply about eccentrics/HSR training. That should help you.

If you have the mobility and musculoskeletal structure to go "arse to grass", it wasn't that which caused the tendinitis. Be proud of your good squat depth.

I hope this helps.

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so I’m not a fatty.

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We'll have to let Mingo weigh in on this before we choose to believe you.

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Peterson step ups (my favorite)

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This is the best answer in this thread, especially based on your description.

You’ll want to make sure look this up right because you’re not actually stepping up, it’s also called a step down or reverse step up because you’re dropping down with a single leg, not stepping up onto a box. Most people start with a slant board on the ground. You’ll want to get to the point you’re able to drop 6-8” (shut up kids) under control and back up, you can add a single db to one hand to add weight and also you can and should hold something to stabilize with the ground in the other hand.

Additionally you will walk backwards, this can be done on a treadmill with it off. You can find hills or inclines for this as well. Very important in early stages but always a good idea.

The split squats are the next most important thing. You’ll watch Ben Patrick form Knees Over Toes videos for this.

You should buy two heel blocks on amazon or wherever instead of a slant board, imo.