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I've been training properly with weights for almost 6 months. After reading some advise on this site and others I really started to focus on lifting heavy with big compound movements. Problem is that I went a bit too heavy and hurt my knee! It's a very specific pin point pain at the front of my knee which only bothers me if I touch it or squat. I think the issue may be related to stupidly wearing running trainers with a very thick sole which puts some of the weight on my toes rather than heels. I haven't squatted for a few weeks now and I really miss it! Has anyone ever experienced this type of injury before? Can I train through it using a lighter bar and better footwear? Assuming I have to do the sensible thing and stay of squats until the pain totally goes away, what is the most knee friendly exercises I .can do? Thanks