Hi-

Here is what I would recommend... get a foam roller and do SMR (self myofascial release) on a couple key areas. Basically, you roll over the muscles gently and work out the knots and adhesions in the muscle. Start with the quadriceps, especially the medial (center) area. Also do the adductors or inner part of the leg. And finally, roll the glute medius and IT band. This may help take a lot of pressure off the knee.

In addition, I would also do a good ankle rehab program. My bet is you have really tight calves and that is negatively effecting your knees. I usually recommend the HEM sprained ankle treatment for this... You won't need any equipment and you can do it at home.

An exercise you can try at home is called the chair sit. Basically, sit back in a chair slowly. Try to use your glute muscles as much as possible. Once sitting, push through your heels and stand up. try to squeeze your glutes (butt muscles) once you fully stand up. After you get better at this, just lightly tap the chair with your butt on the chair instead of sitting down. Eventually, take the chair away and you will be doing squats. Squats are really great for strengthening the ligaments around the knee.