Squatting, kneeling, and walking up or down hills cause you to place weight on your bent knees. That can aggravate your pain. Ice can be of benefit for the acute pain. Apply ice wrapped in a cloth towel for no more than 20 minutes several times a day. Cold is preferable to heat for the first few days because it reduces swelling and inflammation and speeds healing.
Heat is usually best for chronic pain.
It can also help relieve stiffliess and prepare your muscles for strengthening exercises. Compress the knee joint with an elastic bandage until the swelling subsides. Loosen the wrap if pain. The wrap should be snug but not too tight to decrease the circulating below the knee joint. Elevate the knee whenever possible above the level of your heart.