Thanks for reply. much appreciated.
Injuryt about 18 months old I would say. Played through pain for a while, then after visiting physio, stopped playing about five months ago, stopped running as well. Been resting not much icing. anti inflams occasionally.

Squat excercises were on a decline board, with weights 2 times 15 a day. briefly seemed to help but now much worse...

I presume there is no quick fix for this. but not sure what to do apart from not exercise...