I'm 38 and have noticed got the past six months a pain in my knee caps, generally when i'm on an incline or wearing heels? any suggestions?

Start PT/rehab: Pain behind te kneecaps is very common and is generally referred to as "patellofemoral syndrome.". Cartilage wear called chondromalacia and maltracking of the kneecap may also contribute. Therapy focuses on improving strength/endurance in the hip and thigh muscles (must include hip flexors, abductors, gluts not just focus on quads), and sometimes taping or bracing. A long course of pt is common.

Kneecap pain choices: Knee cap(patella) cartilage wear is the very common issue here. Patella compression force is 8 times body weight w jumping, and 3xbw during squats/stairs . Inclines or declines are like stairs and increase pressure on worn patella cartilage. Heels produce knee flexion in some people, so increase patella squeeze. So, decrease weight to decrease patella load. Keep knees straight during quad exercis.