Tk rest for 2  and 3days  do contrast bath

Do self release for your calf and quadriceps muscles,apply ice pack post release and take rest for a day. Can better consult after knowing the exact location of pain in knee.

Chiropractic adjustment will help. Quadriceps exercise Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day. Sports Taping- stretch the tape from both ends and apply on the affected area

It's good idea to continue training while avoiding activities that are causing pain, like squats, stairs in your case. Please see a orthopedic PT close to you soon.

Keep hot and ice Take rest Do quadriceps isometric exercise

Hi, Firstly, being on the lighter part of the day, if you are 10.9 ft..Try your chances to get into Guinness book of World Records. what appears to me, your problem can range from minor quadriceps (front muscle of the thigh) strain, to a little to worry pes anserinus tendonitis/bursitis..to a more complex problem Chondromalacia patella. To rule out an experienced musculoskeletal physiotherapist near you can help. Without evaluation/ examination it's really difficult to say.

After any kind of workout 36-40 hrs of rest period is important for the recovery. In your case you should give rest to lower extremity muscles for at least 48 hrs. Make sure you stretch quadriceps and hamstrings before and after the workout. Apply cold pack over quads.