Sorry to say, if it wasn't just a little tear that healed a couple of months later, its not going to improve. You already know what provokes it, so if you squat you will end up paying in pain. With luck, some Motrin, and some ice, you will get through the next few uncomfortable days, but if it doesn't seem to be improving you might have done further damage. If that is the case, you should consider going in to the doctor and have this checked out. You have a lot of years to wear that knee and you don't want to spend them in pain.