HI I Went Bowling The Thursday Night And At One

HI I went bowling the Thursday night and at one point knelt hard on the ground and banged my knee cap late friday night when I got home from a different event I noticed it was pinching but just went to bed this morning I woke up and it's been popping occasionally but more like when you crack your knuckles or such and it's sore won't extend fully without pain which ceases when sitting down for a while but if I get up and walk or stand it's sore again