Extreme knees pain since last few months

5 months back I met with an accident and fell over my knees. While the external injuries went away in a month time. Post which i tried to resume to my exercise and saw sudden rise in pain in my both knees making it difficult to sleep at night. To diagnose the problem I went for MRI scan for my right knee since it had more pain, the report is mentioned below. I am not sure about the right course of treatment and what are the do/don't (time duration to heal up completely to resume my workout sessions) as sometimes the pain is quite bad that its​ difficult to walk and sleep as well.PLEASE ADVISE. REPORT- Mild PDFS hyperintensities in anterior cruciate ligament, No evidence of discontinuity seen - suggestive of mild sprain. Mild buckling of posterior cruciate ligament with PDFS hyperintensities at its femoral attachment - mild sprain. Linear intrameniscal signal intensity in body of medial meniscus; no evidence of meniscal tear - grade II meniscal signals Minimal joint effusion.