1. Stop going gym and don't take heavy load.
2. Don't sit on floor .
3. Always sit with back support .
4. Stretching for your hamstring and quadriceps .
5. Apply ice pack on your knee .
6. Do isometric exercises for your knee .
Next Steps
If pain not reducing Call any Professional degree Holder (minimum Bachelor in Physiotherapy 4.5 Year course) Physiotherapist .
Health Tips
Avoid Painfull movement as much as possible..And take rest for atleast 7 days .