Below is a quick routine to do each day. This will help with any knee pain you may have.
Be sure to foam roll your quadriceps (thighs) well. Review the video so you do it right. This will really help loosen up the muscles which will take a lot of pressure off of your knee. Do this as often as you can, spending 1-3 minutes on each leg. Be sure to be relaxed and to foam roll slowly.
After you foam roll, stretch your hip flexors and quads out by following the 2 videos before. Complete 8 - 10 reps each leg for each stretch. Always follow up foam rolling with stretching.
After you stretch, complete 1 - 3 sets of Gluteal Bridges from the floor. Be sure to engage your glutes (butt muscles) with each rep. See the video below.