“My knee ”

You need to be examined. It's impossible to determine an answer without a physical exam.

Hello and thanks for sharing your knee problem with the FATD community. Allow me to offer my thoughts, tips, and suggestions regarding it. Knee pain can arise as a consequence of trauma, but also from overuse or a part of normal aging. I do not see much of history from what you wrote. A thorough history and a good physical examination help determine the ‘best’ course of action 80-85% of the time. Pain around or behind the kneecap can be due to inflammation of the tissues that line the joint (the synovium). I like to refer to this link when it comes to overcoming the pain associated with inflammation. <https://www.pop-doc.com/jointpain-preactive.html>
Making the move to better joint health<https://www.pop-doc.com/jointpain-preactive.html> pop-doc.com<https://www.pop-doc.com/jointpain-preactive.html [favicon.ico] <https://www.pop-doc.com/jointpain-preactive.html>
I do not recommend ‘pushing through the pain’ when it comes to exercises. Allow your body about three weeks before vigorous weight-bearing (running, jumping, hopping or squatting) exercises. Every week you should be feeling less pain or having an increase in function. If by 5 weeks there is no noticeable improvement, I would recommend a consultation with an orthopedic doctor. I hope this helps and that you heal quickly.

Happy to evaluate your knee for you.
Could be arthritis or a sprain.

Knee pain under the knee cap in a female can be from multiple sources. Once again I would start with a simple exam and determine if you are able to move the knee or put weight on it. What makes the pain better or worse and what caused your pain. How long has this been going on for. Ultimately you will probably need to see an orthopedic surgeon and have some X-rays done.