I have knee pain quite often. My kids say it sounds like snap, crackle, pop when I walk up the stairs. I use ice and heating pads after a workout to help it, but I would first check with a doctor to make sure you didn't tear anything. Also try taping it, google taping a knee for exercise and a bunch of sites appear which can show you the right way to do it.
If you do need to give it time to heal, work on your upper body and core, activities that won't aggravate it, even swimming or water workouts may help. There is still a lot you can do that does not require using your knees.
Today's achievements are tomorrow's challenges. - me
Which means whatever you achieve today, try to beat it tomorrow!
Good Luck to all on your journey!
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