running to hard?

Question
hi, i am join the British army on the 6th august. i have been doing alot of training and last week i went for a 6 mile run/walk up and down snowdownia. on the way down i jumped while running and landed a bit off, i felt a knock in my knee but it never hurt. i carryed on running and all was fine. the next morning my hole knee felt stiff but not much pain. after leaving and resting for that day, the next morning it was alot better. i can crouch down and touch the floor but if i do that with my heals of the floor i get alot of pain in my right side of the knee. i need to get this solved asap to start training again. thanks in advance for any help. Mark

Answer
Mark,

You probably overextended it or strained a ligament. Either way you should ice, take ibuprofen, and stay off it for a few days atleast. I know you won't want to; however, continuing to run on this type of injury and not resting it will likely only result in a major injury and much more time off.