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@branwen
Stretch!
[I had the same issue, and this is what my physio said, I'm not an expert!]
Tendon issues are likely to be caused by muscle issues. All your muscles from your lower back, to you glutes, and quads are all connected together. If they are tight and not moving properly, they will pull on the tendon, causing it to move incorrectly and rubbing against the kneecap.
Try standing on one leg, and do a squat, you should be able to get as low as you can comfortably go, with your kneecap moving in a straight line. When I had my problem it wobbled all over the place, because none of the muscles were connecting properly. If this is the case I can show you the stretches I used to sort it out.
Heal up!