I Bruised Both Knees A Month Ago Landing Hard On

I bruised both knees a month ago landing hard on them from a motocross wreck. Ive been riding ever since without too much pain, but recently both knees started to fill up with water. Should I lance them? Or will it just be absorbed back into my body? Additional history: I bruised both knees landing on the ice (coaching kids hockey) this past january. And Ive been putting a lot of stress on them tele skiing the last few years. they seem to be best when I'm mountain biking and climbing uphill. down hill hurts a bit. The knee caps feel rough like there are tough tendons across them. I've had multiple cortisone injections over the years and would like to find an alternative. Just turned 40. Thanks in advance for your response.