To be honest the dull ache is the wost pain and this gets worse when i am resting the leg. This is coming from under the kneecap and just below it. When moving the leg sometimes i can also feel a grinding sensation coming from under the kneecap.

I dont do any stretching of the quads no, how do i foam roll them?

Also do you think i should carry on walking on the leg (i am currently using one crutch to help me) or should i keep all weight off it? Or should i try to walk without the crutch?