Knee sprain

[Shadow530i]

I'm pretty sure I sprained both knees (right much worse than left) jumping around in the ocean with my girl attached to me (I'm 220 she's 110 so 330 pounds getting twisted and turned by the current etc).

I've always had sort of bad knees due to having patella femoral syndrome but prior to this trip I was fine just wearing a rehband knee brace on each knee when working legs. Now it hurts pretty much constantly and I am looking for advice.

Prior to leaving on the month long vacation I was doing leg press with 14 plates for reps of 8, after I came back my first attempt was with 6 plates and it hurt so I stopped, 10 days later I tried again and got to 10 plates but it made my right knew sore and my left one hurt (prior to that my left felt fine). My right knee was also swollen after that. I iced it which helped but putting heat on it made it worse.

Trying to avoid a doctors visit.

[AD]

twisting your knees while weight-bearing most commonly cause meniscal injury. it could also be any of the ligaments that support the knee joint.

rest, ice, NSAIDs.
non-weight bearing exercises like swimming.
xr, mri.

[Shadow530i]

What kind of lifting can I do? Seated calf raises, leg extensions, leg curls?

Pretty much just no leg press, squat, lunges, etc? Or would you recommend total rest?

[AD]

if its still hurting, i would suggest totally no legs training at all. you can still do upper body training or light cardio like swimming.