Thankfully it is reversable, I just need to strengthen that quad that attaches to the kneecap. It's been far worse in the past, and when I concentrate on doing what I know that I need to do it goes away for months. Thankfully squatting doesn't typically hurt it unless it is already flaring pretty badly - even when my butt is almost touching the ground The latter is just a drill my trainer has me do on the TRX to help me with my squat range of motion - squat so my butt touches the ground, keep arms extended on the straps in an overhead position and come up into a proper overhead squat position. Hold that a couple of seconds and then, keep the arms extended, come all the way up.

Riding seems to make it the most cranky right now, far more so than gym stuff I think that is only because I've not been riding as often as usual and I do think that makes it worse.