Ok, so I haven’t been doing squats for a bit since they seem to irritate my knee.  Worked with the Voodoo bands on the 18th, doing bodyweight squats with good form.  Next morning it seemed like the tightness was coming back, pulling on my kneecap.  On the 19th I went through my strength routine, no squats, or anything that really works the quad for that matter, also did some self administered astym, mostly on the spot the IT Band attaches to the kneecap.  Feel good so far this morning.  I’m wondering if my quads are just overactive/tight so anytime I work them they start pulling on things they shouldn’t?  I’ll read throgh those articles Kefu and Kaitlin

On my affected side my hamstring is so much weaker than the other side, glute also seems more inhibited.  Just going to work on hip and quad mobility as you have suggested before I do my strength routine, as well as after, along with glute, hamstring, and core strengthening.  Staying away from any quad strengthening.