At night, run hot water in a towel, then wring it out. Put it on your knee, with a piece of plastic over it (saran wrap, a plastic grocery bag), then put a heating pad on it to keep it hot. You want moist heat. Leave that "cook" for an hour. After an hour, remove the heat, and let it rest for an hour. After it has rested for an hour, put an ice bag on it. You can use the same damp towel to help insulate it. Let it get cold for an hour. After the hour, remove the cold. When you wake up in the morning, repeat. Put your brace on, after you've done the ice, only IF you are going to be walking, on it. When you get finished, and settle back down, repeat the hot, rest, cold treatment.