Jumpers knee or patellofemoral stress syndrome

Hi,Not quite sure which I have.
I work behind a desk.
So I think my hamstrings and quads have become weaker. I have been jumping rope for the past couple of weeks.
The mechanism of injury could have been that or just running on pavement.
Symptons are slight discomfort on lateral part of patella.
Patella clicks with flexion of knee.
Sounds like it is clicking over the lateral condyle of femur. Slight tenderness on patella tendon where is connects to tibia.
I want to find out about treatment.
I’ve been taking some anti-inflamitories and will be resting it.
Is there a specific exercise to the Vastas Medialas. (sorry if terminology is wrong)The symptoms are very slight, but I noticed it. Don’t want it to get worse.
What do you recommend!!THANKS – Justin