Hi mate. I have pretty screwed knees, sounds almost the same as your problem. Only thing that is going to sort it is proper physio. I went for an MRI, which showed that the tendon which joins the quad to the patela has torn, which in turn puts the knee out of balance, which grinds away the cartlidge over time, hence the noises and pain.
Inner pecks - stick to the compounds, you cannot target them on their own, you need to add overall mass for them to fill out.