Knees take so much through out our lives. They bounce, push, propel, bend, straighten, cross, and keep us standing. So why, if the knee hurts, do would we want to “do something” to it to make it feel better.
The Yoga therapy approach suggests looking above or below the knee may be the answer to healing. Wiggle the toes, point and flex the ankle some simple actions that affect the knee, without applying stress or stretch. Give the knee some time to calm down while bringing movement and stability to what is below. Same may apply to bringing attention to the hip above the problem knee. Gentle, non-weight bearing movements of the hips such as an easy twist, or pelvic rocking.
If the hip is stiff, the knee might over compensate. If the ankle is weak, the knee may have to bear too much of the stabilization of the leg and general balance. Understanding that what is happening above and below, may be more critical to repair and continued improvement than trying to address the knee directly.