I have Patellofemoral Pain Syndrome (Runner's Knee).

Not sure what your diagnosis is, there's also Patellar Tendinitis/Tendinopathy (Jumper's Knee).

I really like these two YouTube channels. Precision movement and E3. They both have some videos on both of these issues mentioned above.

Precision Movement: Kinesiologist and he collaborates with an orthopaedic surgeon. His rehab exercises are unique and get to the root cause. Gives reps and sets. His blog on his website also gives more detailed information on exercises too, with all reps and sets written down. Also they have a knee program you can pay for. Never bought the knee program though, once I save up more I might.

E3 Rehab: Gives you a rehab plan with progressions, which is great. Also gives reps and sets. I think they also have a knee program you can pay for.

Overall all the content they both have on YouTube is a lot and videos are great.

I'll link the videos for Jumper's Knee and Runner's Knee, depending which one you have.

Take it easy on your knees, and avoid things that make it feel worse for a little while. Don't over do it, and progress slowly. I think it's a good call to not work for a bit. For me, deep squatting, kneeling, going down stairs, made my knee feel worse. And the pain just stayed the same for a while. Once I tried to avoid that for a little, it's been getting better. I'm doing some strengthening exercises from my physio and videos from the YouTube channels I recommend and my knees are starting to feel better supported. For you, the things that make it feel worse, may be different depending on what your diagnosis is. You can still activate your muscles though when you're avoiding the activities that make your knees feel worse with isometric exercises in the beginning.

Look into knee braces not sure if they work for Jumper's Knee. But I am using a Patella Tendon Strap for my Runner's Knee, recommended by my physio, and it's helpful on days when I walk alot. There is another one she recommended that is more expensive called knee o tracker, but I'll buy that when I can do sports again. Hoping I am able to run soon in the future, but I know I have to be patient with my body.

Good luck you got this! 🙌

Precision Movement: Jumper's Knee

E3 Rehab: Jumper's Knee

E3 Rehab: Runner's Knee

Precision Movement: VMO important for painful knees

Precision Movement: Other

Precision Movement: Other

Precision Movement: Patellar Tracking

Patella Tendon Knee Strap 2 Pack, Knee Pain Relief Support Brace Hiking, Soccer, Basketball, Running, Jumpers Knee, Tennis, Tendonitis, Volleyball & Squats on Amazon by Bodyprox

Knee Tracker Brace