A little background info...6 months ago I woke up one morning and could not walk. When I went to bed the night before I felt OK, and when I woke up in the morning the pain was unbearable. This went on for a few days until I was able to walk, but long story short, for the past 6 months my patella clicks when I walk or flex/extend the knee in any way, and I get a very sharp pain on the outside of my knee in a full flexion position. Icing and ibuprofen helps a lot, but it always comes back. Another doctor did have me get in a deep squat / catcher's position several times when I had a physical done a few days before this happened, so I'm thinking this may have irritated something. Went to an orthopedic surgeon a few times, got X-rays and an MRI done, and all the menisci / ligaments / etc look good. The MRI report reads that I have chondromalacia patella but that everything else is fine. My doctor says I have IT band syndrome and won't need surgery, and mentioned nothing regarding my kneecap. I'm not sure what to think about this since his initial diagnosis was that my medial meniscus was torn, even though the pain is on the outside (lateral side) of the knee. Being that it's been 6 months and improvements have been minimal, I think I'm going to get a second opinion from a doctor that specializes in sports medicine. I only feel pain when in a FULL flexion position (like if I pull my foot all the way inward to put my socks on in the morning, or a deep squatting position, or if I pull my leg back to do a quad stretch), and overall the condition does not stop me from doing anything. I don't feel pain when doing front squats with good form, I'm fine biking, walking, going up/down stairs, etc. Has anyone had any experience with chondromalacia or ITB syndrome? What type of movements are recommended as far as therapy? I got a script for physical therapy so I'll be doing that, but in the meantime if anyone has any recommendations for therapy exercises and whatnot that'd be great.