Reddit reviews Treat Your Own Knees: Simple Exercises to Build Strength, Flexibility, Responsiveness and Endurance

It's nice to hear that you have similar issues and are finding progress. For two years I wore myself out trying a couple different PTs, a chiropractor, acupuncture and myofascial release. All had essentially no effect. Finally, I read Save Yourself from Patellofemoral Pain Syndrome and after a couple months of fastidious rest got back to symptom-free. I've, since, sworn off all the activities that cause the pain to recur: biking, squatting (like, to tie my shoe), running; and I'm cautious when hiking and on stairs.

Fast forward about a year and I just read Treat Your Own Knees. That got me restarted doing daily: quad stretch, hamstring stretch, ITB foamroll, quad foamroll. Just bending down picking up dumbbells has brought some of my symptoms back but I think the stretching is helping keep it at bay somewhat.

I'm curious to see if gradually increasing leg strength can get me past this problem, but I know from experience that squats or deadlifts (even bodyweight squats) are too much too soon. I'm thinking of trying a quad isometric for a few weeks then gradually working up to low-weight leg-press. I haven't tried lunges but I'm pessimistic.

Thanks for the encouragement.