Here is a great article on what to do with knee problems. In the so-called "runners knee", the region below the kneecap hurts. Especially in the first few minutes while running or after exercise. It is also noticeable in everyday life, for example when sitting or getting up.
After two weeks of daily use, I managed to get my problems under control. So I can only warmly recommend the exercises, they actually help. Here is the article!
krelli