These problems are so common and follow such a similar pattern that just a few movements to test the restriction are all that are usually necessary. There are a standard set of orthopedic tests that should be performed but primarily the problem IS very easy to detect. The 6-8 adjustment advice is probably correct. As well as the other knee. Sometimes, especially with active people such as yourself, the frequency of treatments does need to be increased.
Ice helps keep down the swelling that occurs in the joint and reduces the pain.
Pain is a great limiter of activity and may result in you actually getting better faster. The heat DOES improve the circulation and can be used with some success but should always be followed with 15-20 minutes of ice. If you alternate hot and cold after activity it will act as a pumping mechanism for the knee. Always start with, and end with ice. I would appreciate a copy.