Ok, I'm going to update this as I go incase anyone has similar problems.

On advice kicked the anti-inflammatories. I spent the day at work in knee supports, trying to keep my knees as stabile as possible and avoiding any sideways movement / buckling when I walked. I did the same at home but without the supports. Going to try and hunt down some suppliments at the weekend.

Driving is more of an issuse as it's hard to keep my toes and knee in-line and not crash the car, had a bit of pain after driving but not too much compaired to other times.

Today my knee pain is finally easing off (4 days after the last bit of walking) though worryingly the pain is moving to the ligaments at the back of knees, the quad pain is mostly gone but the top of knees are still tender.

The good news of the day is my physio is confirmed for the 14th Sep so fingers crossed that'll help.