I am having severe knee pain. I am not aware of any injury or fall. I put an ice pack on it this morning during a meeting and now I notice what looks like red bruises across the right knee. I have come home, taken a hot bath, elevated the knee, put another ice pack on it, and have taken a muscle relaxor-flexiril and some pain medicine I had. Still feeling intense pain. Should I use heat or ice? Thank you, Lisa