Go to a good orthopedic specializing in sports medicine. I started having real knee pan after my first long ride o the season. First race 3 days later. Had to drop out because of my knees. Race promoter knew I wasn't a quitter and asked why. Told me there was an orthopedic surgeon riding the race and he would introduce me after he finished.

Doc first watched me on the bike, then took me into a van (it was a cold NH March morning). Didn't have me undress, saying it was too cold, but started poking around my knees, obviously knowing what he was looking for. Diagnosed me on the spot with Chrondomalicia Patellae, gave me exercises and told me to call him. Life changing.

Ben