ok so ive been doin a lot more leg exercises in the past month. this includes squats, weigthed lunges, reverse leg curls, and leg presses. i stretch for about 5 mins before i start so i figured everything would be ok. plus the fact that i did taekwondo for 10+ yrs which has helped me maintain a good level of flexibility.

but just last night while going to the gym, i did some light jogging (3 mins) or so to warm up b/c it was dang cold outside. but while doing it, i felt like my knee caps were going to explode. i just kinda walked it off and did a few stretches thinking that everything was gonna be ok.

once i got to the gym i started w/ benching dumbbells (60lb each). but when i went to go sit on the bench, i felt like the top part of my knee was going to poke out through my skin. i dont really know how to describe the pain, but it hurt like hell. if i do anything w/ a forward lunging motion or even try to squat past a certain point w/ even just a little bit of weight, the pain flairs up. its better now than it was last night, but i feel like it could happen again. does anyone know what could be causing this? am i overworking a certain leg-muscle? should i stretch more? any help would be awesome, cuz it hurt.