All you young folks with knee pain! Wait til you are middle aged!
Anyway, I perked up when I heard one person who said she was diagnosed wtih petallofemoral syndrome. I have that , too. It comes and goes and when I keep my quads strong, it is better. But I also play badminotn which is really hard on ones knees. Anyway, along with taking anti inflammatories when I really need to, I started to read this book called, "Pain Free". It's kind of old but it talks about exersizes to help reduce pain in the body. ONe of the things he talks about is how malalingments of the pelvis can be the basis of near about all other pain problems. If the pelvis is not square and we don't track out knees straight through with each of the millions and millions of steps that we take, then knee and foot trouble are not far behind. One exersize that helps is to stand with your feet pointed straight ahead and shoulder distance apart. Stand up straight and gently engage your core muscles to not droop in any place along your spine. Then, all you do is squeeze your buttocks closed as tight as you can for about 20 seconds. release and repeat over and over again. You try not to engage any other muscle, only the gluteal. You may feel the femur roll forward a little in the hip socket as it squares itself to where it should be. When it is rolled to the outside, it causes your knee to track to the outside instead of straight through. It helped me alot and is so easy to do. Do it with care to stand as I explained, and to isolate those muscles and hold it. I do it while doing dishes, at the grocery checkout , you name it.'
Also , the author recommend to NOT use knee braces unless you are recovering from an injury. More often than not they cause problems rather than prevent. I don't know if I agree with that, but I did find that the knee brace I had was pushing my patella (knee cap) off to one side a bit which felt bad. So, I play badminton without a brace as much as I can and ride without too.
I will be looking into getting some offset stirrups for my dressage saddle. It hurts me to sit in it for longer than an hour.