My sense is that the knees thing may be a bit of a long term fix. You may consider adding Pause Squats or Tempo Squats to your programming on a light day. What is the situation with the wrists? If you are doing a standard thumbs-over-the-top grip you don't need wrist wraps. If you feel you need to go thumbs around, the wraps are usually helpful with wrist extension, they also need to be worn so they cover the wrist joint, and take the loop out