Icing your knee will help with decreasing pain, swelling, and promote increased blood flow for healing to the joint. Additionally you can ice your back for all of the same reasons. Pain typically indicates inflammation (swelling, pain, warmth, redness, etc.) that can be managed with icing. I posted an article last week and I think it is still in the forum for injuries on the proper way to ice.

For your squat it sounds like you do not have core stability when you are squatting. This results in increased pressure forward on the spine during a proper squat. A video of your squat, preferably with you talking your way through what you are thinking in the squat would be the most helpful in analyzing whether there is something wrong with your form.

For your knees, it sounds like more soft tissue restrictions and possibly weak muscles that are contributing to the patella possibly not tracking properly. This would be best assessed by a chiropractor or PT (same for your back). Remember that that tracking of the patella is controlling through the VMO (quad) and the external rotators of the hip. If your hip rotators are not the in correct position or asymmetrical, then it will influence your knee. I would recommend toeing out a little bit on your squats. That will create a safer position for the knee if it is the patella.

Get it checked out for complete answers.

ya i would put a video up, but i dont want to squat right now i have an older video in which i do a few squats that ill link at the botton, but my form has improved a little since then. this not tracking business just happened all of the sudden today and i have never had this feeling before or this injury before. also i remember thinking my toes are point out pretty far, but knees were tracking over them just fine. for some reason it felt like i needed to point them out even more.  if i would have gone anymore my feet and groin angle would have been almost a 90 degree angle so i didn't and thats when it started hurting.    

for my back, i know my anterior core muscles are stronger than my posterior. i have been trying to strengthen my lower back with back extensions, but it gives me the same feeling as squats even though my form is fine.  a couple days ago i tried an exercise where you lay prone and lift your feet and hands off the ground and static hold for 5 seconds and repeat 3x5. i felt no pain, but i wasn't sure if it was a safe exercise because it causes you to kind of hyper extend.

The exercise that you mentioned is a safe exercise as long as it doesn't cause you pain. Your back is meant to have extension beyond netural. Another exercise that will strengthen your back is single leg lifts while lying on your stomach. This will work more the extensors of the lower back and lower thoracic instead of all of the extensors that the exercise you described will recruit. As far as your abs being stronger than your back, it is more important for your sides to be stronger (obliques, transverse abdominis) to give proper support to your back.

If you are looking to rehab your ITB then I would look toward more single leg activities like lunges, single leg squat, single bent leg dead lift, and side stepping with resistance band around the ankles. You can also work on unstable surfaces (pillows, dyna discs, BOSU, sand, etc.) with all of those exercises to work on greater stability through ankles, knees, hips, and core. The good thing about this is that you can continue to add challenge without adding much if any weight and still gain the stability that your body needs to tolerate stress through the ITB.

If your toes were pointed out too far then that can also impact the motion of the patellofemoral joint and result in abnormal joint compression. I would try a free squat with no weight with toes straight forward and slowly work out from there to find the most comfortable position for your feet to squat without causing you pain or the weird tracking sensation.

You're doing a  few things wrong. Your head is looking up when it should be looking at a spot 6 feet in front of you and the bar isn't on your scapulas. Place the bar further down on your back and make sure your grip is close. Put your thumbs over the bar and not around the bar.

On dead-lift you need to lift with your back first. think of your lats pulling on the bar and don't think of extending your hips. Your back should be more at a angle and you need to think a bit more as if you're lowering your hips down, not lifting your chest. After the legs are over your knees your hips should extend. Remember not to shrug. It's important to note for you to make sure your beginning position is correct. Your scapulas on your back should be directly over the bar. Probably the same angle as your squat.

You still have a lot of work to do.

Box squats...

front view sucks btw

Box squatting is the way to make sure you're squatting righr

When you say snapping your knees back do you mean sliding your knees forward. For the most part they were good. As for the rounding of the back, they were pretty good as well. I didn't see much shakiness or rounding of the lumbar spine either.

I think I see what you're saying about the knees. However at the very top of the movement are your knees suppose to lock out?

And with the back, his back didn't seem round. Maybe it wasn't as rigid as it had been. Is it really that important if it rounds a tad bit at the bottom if his lower back is still straight?

wow a lot of info.  ok so i will def. stop snapping at the top. i try my best to keep my back from rounding at the bottom, but it just happens. i think it is a mix of both lacking back strength and poor flexibility in the hamstrings, but i have been stretching almost daily for the last few months with little improvement.     can any one give me a few good exercises to strengthen my back in a way that would help my rounding problem?   also i would still love a good description of the effects of icing if you don't mind.  im getting conflicting information on google.

keep good posture. Foam Roll your back. Do mark Rippetoe's stretch in the SS book (you can find it in the squat section). Wall extensions do the back stretches suggested by muse. A really important suggestion is when stretching your hamstrings keep your back straight. When you’re bending down to touch your hands to the floor, keep your back straight.

Better posture helps I think. I had Kyphosis I found as my posture improved in my upper-back my posture in general would improve. If you're interested in trying, Steve has some pretty good dynamic stretches in the posture thread. Won't hurt and you said your shoulders aren't too flexible.

When you warm up on squats maybe you could do bridges.