I started having patellar pain, along with crunching and grinding under my knee caps when I was in my early thirties. I was running stairs in between cases in the operating room because sometimes it took an hour for the next case to start. Having had the advantage of my training, I knew immediately what was going on. First I stopped running stairs! Then I started the straight leg raises, which I do about 5 days a week. Now, more than 25 years later, I have no knee cap pain. I still have some crunching and grinding there, but no pain. And I ride horses competitively, which means I spend hours in that bent knee position…with no pain.
IMPORTANT CONCEPT! This condition (as well as other adult repetitive strain disorders) are kind of like having a disease such as hypertension. One you have it, you’ll always be susceptible to having it again. And much like taking a pill for hypertension, your pain will likely come back if you stop treating the condition. Your exercises and activity modifications are like the anti-hypertensive medication. My recommendation is that you continue to do the exercises and modify as many of the activities which aggravate your knee for the rest of your life, because the shape of your knee and the way it moves aren’t going to change!