I went to a chiropractor and physical therapist (both in one office) who put me on a lot of rolling and stretching work, along with twice weekly torture from the chiropractor. It turned out that most of my pain (feels like it’s below the kneecap) comes from things that start at my ankle and wrap around my leg up to the thigh area. Stretching and rolling the calves, hams, quads, and glutes alleviated 90% of my pain, but it took time and rest.
I also switched to Speedplay to give my knees much more float.
Good luck!