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@dancing james
frozen peas are good
you may just have a scrap of detritus in your knee, sometimes they will go of their own accord
is it swollen at all?
try to avoid non steroidal anti inflammatories for a day, as they can interfere with early healing
when I tore the cartilage in my knee it then jammed in between the bones in my knee and the patella, I could not straighten my leg until it was operated on - it also swelled up so badly that my knee was as large as my upper thigh