And you've been to a physio?

As far as I recall, the treatment I was prescribed for the same thing was mostly eccentric single leg squats, ideally on a 30 degree angled board.

And rest...

Yep. Do those on a slant board. And knee extensions. And a few others. Plus drink collagen before it. I’m still working my way through it so it might work, but I’d love for something like this to work.