Oooh my knee!!

I have been sort of taking it easy this past few days. My poor right knee had a flair up (it was bad today) and I had been limping and boy did it hurt to walk! I was in bed most of the time with cold a pack on my aching knee and occasionally sew so I don't get too backed up. I was told 6 years ago I had effusion( all those years on step classes and stair climbers most likely) and was given some exercises to strengthen it because it was only functioning at 40% and my left knee is taking the extra burden. Well I haven't been doing them religiously and now I am paying for it. Now I have to do them plus at least 20 minutes of cycling everyday--no substitution. Next on my agenda--take my fairly unused bike out of the garage!