OK so you have pain ant the tenoperiosteal junction (literally where the tendon meets the periosteum on the surface of the bone) This is usually caused by a mild but constant pull on that area caused by tight quads in combination with prolonged bent-knee positioning.
Do you sit at a desk? Do you often sit for long periods with bent knees? Does this make the pain noticeably worse?
Would you say that the area is hot/warm and inflammed or just inflamed with no heat (‘boggy’ feeling) or just painful with no percptible heat or inflammation?
What you can do: Straighten the legs when sitting. Use a pouffe when sitting at home on the couch, etc. to straighten the legs.
Use contrast therapy on the area - cold, heat, cold, heat, cold, etc always finishing on cold. Apply for 5-10 minutes per contrast, depending on what brings relief. It’s a superficial structure so it will feel the cold/heat and respond quickly.
Ice massage after exercise.
Strip the quads down towards the knee, to reduce tension on the patella ligamant.
Asses your ITB for tightness. Basically, if you srip it or rub it hard or foam roll it, is is excessively tight/painfull? If so, it could be pulling on the patella, contributing to the overall tension on the patella ligament.
Bumping thread because this works wonderfully. I had exact same issues as described by OP and within a week of applying everything BBB said, I was able to start squatting again (minor discomfort) within a week and squatting heavy 2 weeks after that. I stretched quads in between sets to keep irritation down and although I continue to do it, there is little to no pain/discomfort at all.
I also no longer need my neoprene sleeves but still use them just to keep them warm in case.
I honestly thought I was going to have this nagging issue forever and now its almost totally gone. Happy happy. Btw I squat 4-8 times a week if that relevant to anyone. This coupled with desk job and sitting in classes probably made my quads/hip flexors unbearably tight.