welcome to the unhappy club, I have been working on rehabing a Patellar tracking problem for over 6 months now and let me say it is a very slow process, for me anyway. When it started i began to have pain in my right knee while squatting, and soon after began to have pain with anymovement that recquired by to bend the knee by more than 50-60 degrees. My problem seems to stem from weaknees in the vastus medialus and a tight iliotibial band.
First thing to do would be to get a referral from your doc to send you to a PT or an orthopedist, they will be able to evaluate what is going on with the knee, MDs tend to act like they know everything, but are more trained to treat kids with colds and sick old people than they are trained to diagnose knee problems.
First try to reduce inflammation, you are on the correct path by icing and taking NSAIDs-Ibuprofen is my poison of choice, swelling on the knee presents a vicious cirlce for people with a tracking problem, often the tracking problem can be brought on by a weakness of the vastus medialus compared to the vastus lateralis, the medialus is very sensitive to swelling of the knee and as little as 10-20 ml of swelling can cause inhibition of the medialus, because the medialus is not firing the patella pulls to the outside and grinds awkwardly through the femoral notch, this causes even more swelling which in turn inhibits the medialus, many people with PFS show muscle wasting of the medialus. If you see a PT they can show you exercises that can help to rebuild the medialus. These isometric exercises often utilize some sort of biofeedback so the patient can tell how hard they are flexing the muscle. I don’t believe you can totally isolate the medialus since the four parts of the quad are activated by the same spinal nerve, but for some reason or other the exercises seem to help.
After swelling has gone down you can probably resume more traditional strenght training exercises. Be sure to warm up and stretch out prior to traing.
Patellar Femoral Syndrome can be brought on by a number of factors including, but not limited to: tight lateral retinaculum, flat feet, tight iliotibial band, Increased Q angle, and Patella alta.
It is important for you to be properly diagnosed by either a n orthepedist or PT so you can find out what your particular problems are and you can get on the road to recovery.
My PT has worked with hundreds of cases of PFS and says no two cases are alike, some patients recover quicly, some take longer, the pain varies from patient to patient, etc.
Go see a specialist and best of luck to you