If it’s not too painful to touch, try massaging it gently with something like Arnica cream. Not sure if the cream has a geniune active ingredient, or simply stops a skin burn, but having constantly tweaked my knees doing other things most of my life, can vouch for it working.
Best done leaning against a sofa with a cushion under your thigh – making sure you are relaxed in front of the woodburner in my case! – whilst watching your fav. tv.
If ‘not right’ before too long, try a local osteopath. I resisted for years til a mate made me go. I hobbled in and skipped out! I was also relieved to know * exactly* the specific damage I’d done, how to sort it out now and possible preventative ideas for the future.
Yes you have to pay, ( mine £18/trip, others locally ~ £30 ) but money well spent to get specialist opinion, not just a vague idea for a gp who is a ‘general practitioner’ not a skeletal specialist.
my tuppence!
( but DO take it easy, knees are sods to sort out when you’ve done ’em proper!)
cheers
Q