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Hi. First I want to say exuse me for my bad english. I am not from an english-speaking country.
What were you doing when this showed up?
Have you looked at anything up/down stream of the knee?
The quad may be an impacting factor.
A couple places to start:
Pro Episode # 52 – Pro user Request Friday: Couch Stretch Feel Weird? It’s a Diagnostic Tool too.
Voodoo Band Your Patella Femoral Pain
Wonky, Beat Up Joint? Feed That Thing Good Mechanics and Some Slack
Pro Episode # 31 – User Request Friday – Live from The Games: Patellar Tendonitis
Episode 344: Compression Tack and Floss–The Knee
It startet some weeks after I started with heavy squats three time per week. In the start my quads were really painfull, but not any more. And my psoas and quad are insanely tight. The only problem is that stretching the psoas and quads by doing the couch-stretch becomes to painfull to do.
Would be beneficial to have someone take a look at your squat mechanics as you can sometimes make small adjustments with heavier weight that you may not even be aware you are making.
Working at your upper limits these things will occur to everyone.
You will find you use different tools for different areas. Some for more than others.
For the psoas use a playground ball.
Different way to hit the Psoas
Bubo Barbell Pec/Psoas Smash Quicky or What to Do With Those Bent Barbells
Jill Miller Smashes Your Guts! (and psoas, and tacked down viscera, and matted down abdominals…) Part 2
Episode 301: Psoas Flossing and Biker Hips
Episode 129: The Twin Bowstrings, the Psoas and Scalenes
Episode 75: Your Inside Psoas Bits, World Record?
Episode 40: USAW Oly Prep: Some New Hip Love /Psoas/Calves
Episode 26: Hips and Seppuku: Psoas and Hip Soft Tissue Mob