Avoid sitting Cross legged. Avoid Squatting- Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain. Core Strengthening Exercise- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. 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 Contrast Fomentation (Hot and Cold).

Sounds like a ligament injury. Please consult an Orthopaedic surgeon tomorrow. Until then wrap ice packs around the knee for 10 minutes each time, 4 times a day. Strictly no massage or hot water fomentaton

Please apply cool pack or take ice cubes in a plastic bag and apply around knee for 10-15 mins. Do not massage or apply heat. Consult an Orthopaedic surgeon at the earliest.