Hi, thanks for writing to HCM. Based on the description, I suspect that you have developed pain in the knee as well as entire leg owing to unaccustomed physical activity in the form of sternuous workouts. The general treatment guidelines are as follows - • Rest – stop the activity that caused the injury, and rest the injured joint or muscle. Avoid activity for the first 48 to 72 hours after injuring yourself. • Ice – for the first 48 to 72 hours after the injury, apply ice wrapped in a damp towel to the injured area for 15 to 20 minutes every two to three hours during the day. • Compression – compress or bandage the injured area to limit any swelling and movement that could damage it further. You can use a crepe bandage or a simple elastic bandage. It should be wrapped snugly around the affected area but not so tightly that it restricts blood flow. • Elevation – keep the injured area raised and supported on a pillow to help reduce swelling. If your leg is injured, avoid having long periods of time where your leg is not raised. • Medications - Use either Advil or Aleve as needed. Gentle massaging of the painful areas with a painkiller gel will provide symptomatic pain relief. Hope this information is helpful. Good day