Core Strengthening Exercise- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day.
Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the knee against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain.
As you mentioned it is an 18 month trouble, have you noticed if the pain is increasing or still the same?
Physiotherapy would be a good option to realign your muscles tightness & weakness.
Ultrasound to your knee
Some heat modalities
Quadriceps and hamstring workouts etc.
Make sure that someone do a through evaluation before starting your therapy.
Thanks and all the best
Sometimes minor injury will have internal bruises. That interferes in the tissue gliding while folding the knee. But the same won't trouble in walking etc because it's not complete range of motion used.
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