Got diagnosed with this a few weeks back and had first physio session last week. Been given several exercises to do twice a day as apparently my outer thigh muscles are doing all the work and hence allowing my kneecap to move out of its normal place (ugh). She also told me to take ibuprofen two or three times a day or use ibuprofen gel on it.
Luckily I've also just got a new job which won't have nearly as much kneeling as my old one (I'm a gardener). But is there anything else I can do to help it improve?