hi
could tell what is your range of motion when bend knee?

i'd advice to stretch ITB and quadriceps,

and check your lumbar, pelvise and hip joints those structures can influnce knees.


you can try to assess -palpating thigh and knee area if are any tender point just do some massaging or pressing ( find point, use thumb, press moderetaly 8sec, break 8s x 8, when you finish few points put hot compress)

can be helpful
wish all the best,get well