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As Steve Hogg says (I paraphrase) always have the saddle lower than you think, you're far more likely to do damage from it being too high than too low.
Drop it back to where it was, your knee might settle.Go see the bike whisperer. And rest. I'm sorry it's shit.
Ice and stuff has been shown to be nothing. Keep active as possible. But maybe keep stress to a.minimum, go by pain. If pain stop. If no pain ok. Some pain after is okay if it dissipates within 24h to baseline.
Could do a course of ibuprofen / naproxen gel on it. Not just once but a course for a week.
skinny-
Day to day its no painful. I've got a routine of squats, legs raises, curls all that shebang. Been on a couple of short rides, 10 miles, and the pain comes in a little more dull than before near enough right away and it can sometimes go away for a bit midride...I guess it's only been less than 2 weeks really. Just feels like an eternity.
Saddle is back down now.
I almost went into fuck it mode and continued south under pedal power but came to my senses. No real pedalling for another 3 weeks, that's 5 weeks off it. Gives me a wee chance or I fly home 5 weeks up. Heartbroken but it's so first world.
I'm taking collagen supplements, vit c, omega 3. Hemp oil when a self massage is needed.
Stoo61
I did. But im fucked. 2 weeks rest and no proper improvement, I've done a real number on myself. 2 years in the making, one week to ruin it.
I've got something on in Budapest May 24th so I'm booked on a train to Nuremburg on Monday and I'm a bog standard tourist with a heavy cumbersome bike as luggage for another 3 weeks.
3 more weeks of rehabbing...silver lining.