Stiff swollen knee and Leg Help Needed

Walking in wrong shoes caused me to have pain in the leg and knees. I gave myself about a week of not using the leg more than needed then went dancing, resulting in my knee being swollen and stiff. Again I rested the leg stayed off the steps now I notice when I try to walk my usual 3 miles a few times a week my knee swells and my leg is stiff.



Any thoughts on what I can do to get my flexibility back in this leg?

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