I had the speed wobbled while riding my bike and it sounds really similar. I wrecked and fucked my rotator cuff (shoulder) and my knee.
My grandfather was a doctor and I come from a rather medical family. The advice I got was not to put any stress or strain on it for a bit. The exercises you are talking about seem like they might be pushing it if you want it to heal quickly. But if you tape it up and go easy then it might not be an issue.

Just don't be stupid with it and remember a fucked up knee is not going to go away if you put strain on it. Just saying, I know you WANT to exercise but it's probably not a good thing to do. Sit out for a couple of weeks or go slow. Knees don't exactly grow back.