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Lower gears, slower riding, more rest, do quad stretches, maybe saddle is too low - you could add a couple of mm just for a day to see if it improves - if it is a fit issue the change in pain level is fairly rapid. When I messed my knees up starting TABR with too low a saddle I was going to bail until I measured it to find it still way too low. I then spent a day or more going backwards and forwards until it settled down and I could ride properly.
https://www.cyclingweekly.com/fitness/cycling-knee-pain-everything-you-need-to-know-329957
hippy
It's front of the left knee.
Feels like the surface rather than deep.
Stiff and sharp pain in the morning. Will ease and sometimes go away completely later in the day while pedalling. (Absolutley no out of the saddle ability) I know I shouldn't be pedalling at all but needed to get somewhere I could do some proper R&R (is my excuse)
I'm fairly confident it's just over use and it's the tedium of time that's guna do it. But I'm touring...I was excited, now I'm bored and going down inflammation remedy rabbit holes on the internet :(
(Writing to you from a tent in Germany which definitely doesn't help...living on the ground, not the Germans)