knee issue after 30 day shred

sondyscraps

Today I was shooting a photo shoot and my knee popped out of socket (first time its ever happened) when i went to stand up from a squatting position and then I had to straighten it to get to go back in. It hurt so badly at the time and still aches now. Has anyone experienced this? What do you do for exercise after this occurs. I noticed that my knee has been clicking when I go up stairs ever since I started the 30 day shred. I think these two things are linked but would love anyone's insight or suggestions on what to do.