Same thing I tell all my members: knee pain is usually a result a prolonged hip dysfunction. Releasing tension around the knee cap is a good start but you have to work upstream to the source: find trigger points in your quads and start doing some self massage all the way up to your hip flexor. It’s hard to “diagnose” anything without seeing how you move, but in my experience if people don’t understand proper abdominal bracing and over-extend their lumbar spines during hip flexion (bottom position of deadlifts or squats, for example) then it usually results in excessive quadriceps loading during movement. So… Analyze your movement and make yourself aware of when your quads are loaded. They should be secondary movers to the hips during hip extension movements. Usually means learning to drive the hips back (without extending lumbar) and maintaining vertical shins for as long as possible during movement.