Suggest Treatment For Knee Pain After Performing Exercises

hi there my name is roshni and for rge first time yesterday i worked out at the gym before starting i done a few warm ups and in total i spent 3 hrs in the gym on different various items after coming home yesterday i noticed a very very very bad pain in my left and right knee its vert sore to sraighten out and very sore to crouch on the floor sore to cross my legs and walk up and most;y down the stairs can u please help.