Knee muscle hurt

Patient : Good morning, two weeks ago I was at the beach surfing in the shore and I fall off the table, and trying to resist I hurt the upper inner part of my knee which immediately became inflamated (I believe I hurt the muscle). I used a lot of hot packs and Ibuprofen. Today it doesn't look inflamated but sometimes it hurts just a little bit when I bend the knee. I will want to begin working out riding bike, but I'm not sure I'll be healthy.
Symptoms:  A little bit of pain in the muscle just above the left knee when I bend it.
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