Conservative non surgical treatment plan for knee pain

Patient : Hi, I was hoping you could help me. I am 28 years old. Very active athlete (surfer). Well my left knee is bothering me. It is pain I should've listened too for the past couple of months but so intensely focused on performance goals. Now I'm taking the time to heal, I could probably go out and still push it but I would rather take it easy and get things better. Symptoms: 1. are slight pain going down stairs. 2. Quadricep stretching I have to be careful. 3. Sitting crosslegged with my right leg under my left leg I feel pain as opposed to left leg under right leg I have to be careful 4. popping sound when I extend me knee sometimes History: I have had X-rays before and the Doc said that I had a knee tracking issue Couple years before visitng doctor I played flag football and my left knee landed while flexed into grass, felt pain but I never visited a doctor for that Question: Should I rest completely until the pain completely subsides, or can I go ahead with some stretching, light strenghtening, walking, and proprioceptive exercies? I wander if it is knee tracking, or meniscal issue.
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