Joint Pain in Knee

First, Kudos for putting in the work

While you could have something wrong with your knee, this is probably a movement quality issue (poor form/execution on something).

What are you doing in the gym (particularly before it hurts)?

Exactly where is the pain?

Workout usually consists of 20 minutes of running on the treadmill usually 1.5 to 1.75 miles just to get my heart rate up. Then, I'll go on all of the different machines usually twice. I don't do a lot of leg work on the machines because I half a very strong lower half. When I start getting tired, I get back on the treadmill and do another 20 minutes of running/walking for 1.5 to 1.75 miles. After that, I'll go back on the machines. Usually, I'll back off the weight a little bit at this point because my arms feel like jelly. That's a typical workout.

I went one morning last week and as soon as I got on the treadmill I could tell something didn't feel right so I only did 10 minutes. When I went to the machines it really didn't feel right so I just stopped before I hurt myself. Since then my knee cap into the center of my knee hurts. I especially feel it when I'm going up and down my stairs at home. I went to the gym yesterday and got my full workout in but, today that same feeling in both of my knees is there. It's not as bad as last week but it still hurts. It doesn't really feel like a sore muscle. It feels more like it's in my joints or some type of inflammation.

The only reason that I don't do free weights is because normally I start my workout around 3:30-4:00 in the morning. No one is in there and I don't feel comfortable with the free weights if no one is around. The only reason I went yesterday evening was because it had been almost a week and I said I've got to get back to they gym.

Maybe something like bulgarian split squats and romanian deadlifts?

Both are super safe, easy options. In both, you hold the weights in your hands, so safety risk is minimal. If you're struggling, you can just drop the weight.

Tutorial for each, if interested:

LINK

I might consider putting a hand on a rack to stabilize at the beginning.

LINK

Stretch and warm up joints more before hitting treadmill or weights

I've learned to be much better about that in my late 30s. I've been able to alleviate many joint pains (mostly neck and knees) with better warm up and stretching

Increase quad health. Mash em, stretch em, roll em, whatever ya can find.

Yoga would help immensely

Had something similar and started icing my knee when I got home, taking ibuprofen, and warming up better. I also got a new pair of shoes. Had my old ones for about 8 months and I think the insoles were worn too much to offer good support. Hope you figure out what's causing it. Mine is much better.

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Stretch and warm up joints more before hitting treadmill or weights I've learned to be much better about that in my late 30s. I've been able to alleviate many joint pains (mostly neck and knees) with better warm up and stretching

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I could probably do a better job at this.

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Yep, get off the treadmill. A lot of those are harder on your knees than asphalt. Other things that might help: Get a good pair of knee sleeves. Work on improving your muscles around your knee to help stabilize your joint.

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I’m going to try this. I already wear wrist wraps because my wrists were getting sore when I use the machines and it helps. A good pair of knee sleeves may help too.