Here is my #1 recommendation. Get a tennis ball and work the gluteus medius. Imagine you have a rope tied around your neck and it is tugging on it. The problem isn't in your neck- it is the rope. Work out the knots in the gulteus medius and that should take a great deal of strain off the knee. Then, you can work the IT band with a foam roller as well as the inside part of the thigh, right above the knee joint. This should help relieve the pressure on the knee.

Best,
Mark