My knee just started hurting above the knee cap when i sit, stand or go up or down stairs. the pain is about a 7 out of 10. it does not hurt when i wa?

PFS: Depending on your age and exam, it sounds like you may be suffering from Patello-Femoral Syndrome (PFS), a tracking problem of your patella, usually due to quadriceps weakness. See your clinician who can confirm diagnosis, and prescribe home exercises or physical therapy or make alternative diagnosis.

Quad tendon: There are many potential causes and I would not hesitate to be seen. One possibility is a tendinitis of the quadriceps tendon, which inserts on the kneecap and would be typically worsened with going up stairs. Physical therapy can potentially be very helpful. Again, I would not hesitate to be seen.