I hope you feel better soon. I had the same problem. I asked my orthopedic doctor and he said: First try RICE- Rest and protect the injured or sore area. Ice or a cold pack used as soon as possible. Compression, or wrapping the injured or sore area with an ace bandage. Elevation (propping up) the injured or sore area.
When pain decreases he said I could slowly try an easy walk, no hills and if no swelling or pain, can try stationary bike slow rotation and/or swimming. If pain with swelling occurs after any knee exercise it’s time to see an orthopedic surgeon. Hope this helps! 🩷