last year i was doing heavy heavy squats and i think i screwed my knees up. for the past month or so, whenever i kneel down or squat on the toilet, or just go to sit down, i get pain in my knee caps and have to hold my knees when squatting or sitting like an old man, any advice on how to rehabilitate my knees? i havent dont heavy squats in a long time and have been extra careful doing my leg workouts, thanks for any input