Identify the activity that is provocative and put it on hold (for now). Commonly, a training error (ramp up too fast) or a muscle imbalance is the culprit for the pain. Switch to pain-free, low-impact activities to maintain conditioning while the soreness cools down. Seek care to assess exercise/strength training technique (physical therapist or athletic trainer) and a coach to assess your training strategy.
Sports-specific exercises will help you improve range of motion, strength, and endurance. Many sports favor one side of the body (for example, pitching, throwing, shooting) and it is critical to ensure efforts are made to develop a balanced musculature. Your doctor may provide you with exercises or may recommend you visit a physical therapist who can develop an exercise program to improve your thigh muscle flexibility and strength.
Ice will help relieve discomfort. Do not apply ice directly to the skin, instead, a towel should be placed in between the ice and skin. Apply ice for about 20 minutes or less at a time with care to check the skin to ensure the skin is not getting too cold. Over-the-counter medications such as ibuprofen may help to relieve your pain. Check with your physician to make sure NSAIDs are safe for you.
Adolescent anterior knee pain is usually fully relieved with simple changes and treatments. Most important, maintain appropriate strengthening and mobility of the muscles of the core, hip, glutes and thigh.
Additional Tips:
Warming up prior to activity
Use shoes appropriate to the activities
Avoid training errors - ramp up conditioning with a strategy in mind
Engage with local physical therapists, athletic trainers and coaches to help build this program
Be comprehensive in both mobility (foam rolling, dynamic warm up) & strengthening, as well as recovery (massage gun, compression boots, etc)
