It is important to avoid excessive bending of the knee, especially in a crouching position, as it could worsen the inflammation. Applying ice to the knee for 10 minutes, 4 times a day, can help reduce swelling and pain. You can also consider taking Tylénol for pain relief, following the recommended dosage. Consulting a physiotherapist or a doctor through a service like Bonjour-Santé can provide additional guidance and support in managing your knee pain. An MRI may be necessary for further evaluation, so it's important to follow up with your doctor for appropriate tests and treatment.