I was squatting and went to stand up and felt a pinch in my knee cap. now i am feeling really bad pain in my knee cap. what should i do?

AllSquattersGetCaugh: The knee is a very non-joint joint. It has no socket. It depends on the ligaments and cartilages to stay stable. Low squats render it vulnerable. i don't know how catchers do that for years on end. So the liklihood is a cartilage problem, either under the knee cap or on the big lower bone (tibia). If you don't feel better in 2 weeks, get it checked out and in the meantime be nice to it.

Start conservative: You can try heat & keep the leg mobile.If it does not resolve or significant swelling ensues, time to see the doctor.You may have torn a tendon,damaged cartilage,knocked a bone out of place,or have plica (abnormal tissue fold getting pinched under the knee.Once the cause is known, you can treat.If cartilage/ligament/tendon is damaged-consider prolotherapy.Osteopathic manipulation may help.