Getting the glutes firing properly is going to make a big difference, but you can also have some isolated quad weakness which might contribute.
Avoid any exercises FOR NOW which aggravate the knees. This might be 2-4 weeks or longer.
Stretch your quads. Twice daily. 30 second hold repeated 2-3 times per leg. (Let me know if you need a link).
What does your current program look like?
I'd like to add an extensive pre-hab warmup ... and this can actually be done daily.
1. Prone glute activation: lie on your belly with your toes curled under (so that you are resting on the bottom of your toes) and slowly squeeze ONE glute, raising that knee off the ground. Concentrate on keeping the quad relaxed and lifting with just the glute. 10 reps each leg.
2. Clamshell 10 reps each leg.
3. Glute bridging. Double leg to start. Move to single when this gets easy. 10 reps.
4. X-band walking. 10 big steps to each side.
5. Straight leg raise: in supine with the other knee bent. Squeeze quad and keeping the knee straight, lift it until your thighs are parallel. Slowly lower. 10 reps each leg.
Keep up with the icing.
Do you have a foam roller? It might be a good idea to foam roll TFL, glutes, quads, etc.
Let me know how it goes ...
