I’ve had this issue in my right knee for a couple of years – Pain above the knee cap which comes on with any flexion of the knee. In the last few months I’ve worked on fixing my squat and stopped initiating with my knees and getting the proper load sequencing. Since then the pain has greatly improved in my right leg, but has popped up worse in my left leg, which was fine before.
I’m finding it hard to find anything which gives me long term relief or that starts to cause overall improvement to the pain.
I’m voodoo flossing regularly at the moment and that does help with the pain temporarily but I haven’t seen an long lasting relief as yet or any marked improvements.
I’ve seen a osteo and he’s the one who diagnosed patellar tendonitits (which is what I’d suspected anyway). He told me to do some dynamic stretching of my quad and hams as well as self massage of the quad, which I’ve been doing.
Compression of the area does help with the pain during activity and I’ve been wrapping my knees when I deadlift (haven’t squatted for weeks as its too uncomfortable)
I play rugby and I know that that the running and changing of direction doesn’t help, and the pain is worse after a training session or match.
It also intensifies if I sit with my leg straight for a length of time and when I bend my knee up again, it almost feels as if its seized up. It’s the same if I stay in flexion for any time.

Has anyone got an idea of another angle I can attack this from? Or another area I could look at for the source of the problem?

Cheers