Hello, As you have injured your knee the first thing I will advice is to take rest and use a knee brace. Only do slow low intensity static Quadriceps and static hamstring along with ankle toe movements and leg raise. Wait for a week or so. Then slowly start reverse walking and try single leg weight bearing with support. This will help. In any injury, the inflammation takes 2-3 days of time minimum to subside and early recovery isn t accepted by the body even though icing painkillers used. Keep patient and in a week of time, you should be fine. Hope I have answered your query. Let me know if I can assist you further. Take care Regards, Jay Indravadan Patel, Physical Therapist or Physiotherapist