My physical therapist said I've got tight spots in my vastus lateralis. I told her to watch her language, but she was actually referring to one of the muscles in my quadriceps.
As you can tell from the photo, the vastus lateralis comes down and attaches to the outside of the knee cap. So if it's tight, it's going to pull the knee cap out of alignment, which is exactly what's happening to me.
So I'm rolling it and stretching in an effort to keep it loose. It seems to help, but I think it'll take a few days to a week of this to really make a difference.
But such is recovery from ACL reconstruction.
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