Sounds as if it is indeed patellofemoral pain syndrome, but dont be worrying about doing further damage to your knee. This syndrome is usually due to a biomechanical dysfunction, which means that it may be correctable from a stretching / strengthening programme. It also may be due to structural malalignment, such as flat feet or an altered alignment from your hip / pelvis. just see a physiotherapist, as they will confirm this (to make sure it isnt fat pad irritation or patella tendonopathy), and they will give you a structured exercise programme, which may take time to take full effect. Don't worry about damaged meniscus or another structural abnormality in the meantime, and just avoid the things that aggravate the pain until you see the physio , best of luck!