Hello,
I have gone through your query and understand your concern.
Now you are suffering from what called Runner's Knee.
It is common in athlete who does activities that require a lot of knee bending -- like walking, biking, and jumping.
Over use of the knee joint such as repeated bending, stretching cause this runner knee.
Majority of runner's knee heal on their own given time.
1. Give rest to knee. Do not engage in further activities which increase your pain like running, weight lifting etc
2. Take Non Steroidal Anti Inflammatory drugs like
ibuprofen,
Acetaminophen etc.
3. Use an
elastic bandage, straps, or sleeves to give your knee extra support.
4. Elevate your knee on a pillow when you're sitting or lying down.
You will get well soon.
Hope this helps.
Please write back for further queries.
Wishing you good health.