About the inflammation.... I've noticed two exterior places on my knee become visibly larger when I experience pain. So, being a chilli fan, I purchased some patches from an Indonesian company.

They are cut in half and applied like a wide bandaid. The first time they were used it felt as if on fire! Now, the inflammation dies down very rapidly. If they are put on at night before bed, I get up in the morning like a spring chicken!

Witchcraft perhaps, but they sure do work for me.

As per advice above, I really should see a surgeon and/or physio.