I'm just starting out w1r3, but messed up r1 with trying and failing to run up some of the slopes near my house. I've had a painful knee since then. I' be done two more runs since then, and managed them OK, but my knee is really painful now. It's a bit sore on the run, but afterwards it really gets painful. I walked about 3 miles yesterday. Stupid idea but it just sort of happened.
Is there anything more than rest, ice & painkillers that I can do. I don't want to lose momentum and start again if I don't have to, but I don't want to be even more stupid!!!