@dickiedo, good morning, yes, the pain and position you describe is a mirror image of what I dealt with many times. The fascia is in layers and becomes restricted. Here is my only recommendation.

Arrange the pillow so that it is between your legs with the knee on top of the pillow. Place a large gel ice bag around your knee......after rubbing in a very good medical cannabis balm like Papa and Barkley’s Releaf Balm 3:1 CBD/THC. A 1:3 ratio is also for acute pain.

Settle in with your nighttime medications or just a half dropper of a 2:1 CBD/THC tincture. That’s it. I have had recurrent-bouts with that fascia and am now back walking again and protecting it with MFR and yoga stretches that you hold for 6 breaths on that leg,

If my day necessitates a lot of standing I use a knee compression wrap from The Mayo Clinic store in Rochester. I will get the brand for you if this is something you want to try. It sounds complicated, yet it is the only multi-faceted approach that works for me. A big plus is that my MFR therapist makes herself available because she knows it is critical to begin work on the knee ASAP.

May you be free of suffering today. Chris