I have pain on the mid to right upper side of my right knee cap and up threw the it band. my knees have always popped/grinded when i bend them but now?

Patellofemoral pain: Your symptoms are characteristic of ' chondromalacia of the patella' or kneecap pain.Pain can occur from actual softening of the kneecap cartilage, tendinitis, instability of the kneecap or malalignment of your lower extremity( or a combination of the above). Rest, nsaids and isometric quad strengthening w/ hamstring stretching would be recommended initially. See your ors if symptoms continue. Gl!