Illness, Injury and Medical Advice from the Internet

Not sure it will specifically help your issue but adding rolling to that can’t do any harm.

I’ve got a knee niggle at the moment and someone who had the same thing told me I need to roll.

EDIT: and this is my roller of choice. It’s not too harsh like most seem to be to me. It’s quite foamy.

https://escapefitness.com/shop/flexibility/rollers/ridge-roller

Had a lot of knee pain, I thought from running. Claimed it must be desk position related and got my employer to pay to have it looked at.
Had loads of people look at my knees and their consensus was that they were over used and that knees have little blood flow so take ages to recover. Then they referred me to an orthotics specialist who spotted my over pronation and made me some custom footbeds.
Knee pain stopped pretty much straight away. It was the position of my foot in relation to my knee causing the stress on the joint. Not the running/cycling

It could be that.

Also squats on an incline 20° toes pointing down. Helped a little before the foot beds arrived

Another suggestion from a great distance is to focus on improving the range of motion in your hips by targeting restrictions in movement.

Good/functional internal and external rotation (as well as flexion and extension) of the hip joint is really important for your knees.

There are loads of great clips on Instagram or youtube that provide hip mobilisation routines and you will soon see where you need to release because the position will be more restricted (hurt more) than the other side.

Of course, lots of other things could be going on but maybe this suggestion might help.