Hi. First off, without being able to examine you it would be unethical and unprofessional of me to give you stretching and other exercises to do on your own at home since you might do more harm than good with that
The swimming and the cycling--if it's stationary--should be fine but you should abstain from jogging and running. I personally would get an MRI of the leg and knee to look for any tendon tears or a meniscal tear in the knee.
Topical capsiacin cream can help here.
Unfortunately the proper treatment would be for you to see a physiatrist--a physical medicine and rehabilitation MD specialist--for hands-on treatment for this.
Let me know if you need any more information please
Many thanks. Is there any benefit to icing at this stage, and also should I continue to take Ibuprofen?
Thank you for your time.