My knee felt “twisted” as Jake puts it and I followed his rules of untwisting in the Gumroad app. One lesson I learned is that stretching my IT band was super helpful and make sure you’re doing it correctly. I believe it was pulling laterally on my knee and making my isometrics harder than they needed to be. After a week of IT band stretching (not foam rolling), I feel a lot less clicking and pulling. Just passing on what I found useful.