Are you experiencing sharp pain on the front of the knee cap or to the side of it? Do you ever feel pain when sitting on your knees? Have your Quadriceps, Illiotibial Band and Hamstrings become increasingly tight?
If this is you, I would recommend that you try the following tips. Always make sure that you do dynamic stretches and a suitable warm up before the start of any workout. If you know that it is going to be a cold day I would also suggest that you warm up these joints first thing even if you are not about to exercise.
Massage is also highly recommended, especially maintance massage. This is because regular massage can help keep the muscles from tightening up and make sure that there is plenty of movement.