Hi, I love CF and at 57 I injury myself too frequently. I am essentially really tight, and that is now my focus. My biomechanics suck! My feet are flat, ankles rotate out when I do squats, my left knee hurt if I do the figure 4 stretch. (The hip flexor stretchs reduced my hamstring pain and was a super success.) my shoulders cannot get into overhead squat position. my elbows hurt during pull-ups occasionally. I am 5’9″ + 160 . I am now looking for advise to get into shape for a CF return without pain. I think body weight exercise and stretching is my safest focus but I also do some weighted squat holding a 20 lbs medicine ball to my chest. I need advise.