I'm not sure if I actually injured my knees or I just worked them to hard last week. I'm 21 for reference and usually my knees are great but every few months I work them too hard and they hurt for a few weeks. They were feeling fine after a particularly tough workout, but then I went on a long 6 mile walk the other day and know they are very painful and have been icing them.

I want to keep up with my workouts and will do more upper body as I give my knees a rest, but I still wanted to do total body workouts. So I was looking into low impact but those still include squats which are painful to do. Any suggestions on workouts or how to help the knees?

Thanks!