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@TM
I get this alot, had it so bad when I started riding fixed from resisting down hills too aggresively ... and especially learning to skid. In general the pain used to last around a month once I ease up, sometimes more sometimes less. Now I feel a slight twinge as a warning to ease up. Haven't had it bad for quite a while, think the fixed riding on high gear has really helped strengthen the surrounding muscles... also been doing many squats and lunges (not sure if these would help)
Still get aches really bad if I have to sit still for too long, say on a coach or at theatre. Not sure if this is related or not.
Giving your knees a break then building up gradually sounds like the way to do it.
Ibuprofen also.