I stepped in a small hole on 4/22, am 45 yrs old. I have been off work 3 1/2 wks. All tests were negative for tears (MRI, US). I have arthritis under my knee caps. I have a continued VERY full feeling in that knee (ant & post), weakness, difficulty walking up & down steps, pain post & ant. I keep icing it but see little change, what can I do to heal this????….any advice?