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I had some knee issues a couple of years ago brought on by too much running. It was a dull ache under the knee cap that hung around constantly. It's not exactly what you've got but kind of close.
At any rate I found that icing my knees after exercise really helped. I got a couple of big cold packs that were designed for the neck and shoulders. They really chill the area down nicely. Ice 'em for about 20 minutes and be sure to put something between the cold and the skin to prevent nasty burns.
At some point you're going to have to start exercing again to complete the healing process and I found that the ice really came through for me.
Good luck,
G
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