I went to scratch a terrible itch in my heel while lying in bed and attempted this by bringing my left heel up toward my hands (my hands reached down my right thigh just below the crotch area to meet the heel), but as I was moving my left leg up I dragged it along my rested right leg very quickly and the hell caught my relaxed kneecap (relaxed because I'm lying down and not standing of course) and jammed the kneecap very hard into my lower quad muscle resulting in a millisecond of sharp pain, but was fine afterward albeit a little sore the next morning and feeling a little weird throughout the day, and by the second morning 36 hours later I had noticed swelling above and the right kneecap and also above and to the right of the right kneecap (the upper outside of the knee at the base of the quad muscle just inside the IT band area, so upper right to keep it simple). I am in fantastic shape and play basketball and run hills and do weights - all regularly... but I'm worried to do anything right now and have been icing the area above the cap and sending you this note. It's nothing serious, however fluid in the knee is always a warning sign. My main inquiry is what exercises are best for a knee after experiencing a 'not so severe' kneecap jam upward into the quad. Googling it only gave extreme cases of kneecaps locked after jamming, etc, and nothing more basic for something I experienced which is less traumatic yet still requiring attention due to minor swelling