I am currently trying to get my right knee healed and have laid off it for about 3 weeks now. I believe I had pretty significant inflammation to my right knee due to a shortened IT Band in which the pain moved from my hip down to the outside of my knee causing short intense pain during exercise and chronic nagging pain throughout. I stupidly ignored the cue to rest for almost 2 years and am finally listening. On the positive side my pain on the outside of my knee is virtually non-existent at this point, however even with very modest exercise I am developing and retaining fluid in my knee and a feel of instability with some intermittent unusual popping and at times a sense of tightness in the back of my knee. Any thoughts/advice would be very appreciated.