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Another suggestion from a great distance is to focus on improving the range of motion in your hips by targeting restrictions in movement.
Good/functional internal and external rotation (as well as flexion and extension) of the hip joint is really important for your knees.
There are loads of great clips on Instagram or youtube that provide hip mobilisation routines and you will soon see where you need to release because the position will be more restricted (hurt more) than the other side.
Of course, lots of other things could be going on but maybe this suggestion might help.
c*j*f
Hints, tips, old wives tales on speeding up recovery from knee overuse (reducing inflamation)? Supplements, foods, topical stuff?
Taking rest, ice, compression etc as read.
I have alot of time and nothing else to do but get back on the bike ASAP. Personal experience preferred. Cheers.