So I checked out the other threads you mentioned, and ended up finding my way back to many sites and videos I'd seen before that offer exercises for chondromalacia of the patella. The thing is that I think I know what's wrong with my knee, but I can't find a way to fix it. I am trying the high kicks, but they feel very similar to the exercises I've done before. I tried two sustained attempts to do these leg-raises, for a few weeks each time, and both of them ended up causing me more pain. I'm worried the leg lifts will do that, too. How can i strengthen my VMO without causing my knee more pain? I don't know if it's because of incorrect technique or some other problem. I certainly do my best to maintain good form....

I'm taking anti-inflammatories now, and will do so daily for the next couple of weeks, as well as icing after even very mild exercise. I will try raising the seat when/assuming i start riding again in a few weeks, but that's not going to be all I have to do, as I still get this pain sometimes and haven't ridden more than a handful of times in the last 2+ years.