My bad knee screams with pain up on the upstroke towards the end of long, grueling rides. But it has a lot of problems so it is expected.

Keep those knees safe and healthy. A friend is a PT who recommended ice water soaks for an ankle sprain. Worked wonders!

An excellent point has been raised about keeping opposing muscle groups "equally" strong. Life is all about balance, isn't it?

I am no doctor but would think bruising and tendonitis are not the same.

Good luck with your knee recovery.