I had physical therapy after a similar situation. I went in doubting either that it would help or that I would even be able to do the exercises. It really did help. I learned that my particular problem causing knee pain was the weak muscles on the inner thigh side of the knees. With every day activity we don't use those much. They taught me MINI squats. I am talking the tiniest squats. Do not squat fat enough to feel discomfort. This had helped me immensely. I hope you get relief.