Good Luck, thats alot of stress to put on from doing nothing.
There are a ton of knee articles on here, your best bet is to look at them take some of the principals but not all and use them.
As far as gear, what has helped me most are the quality patella(ones with the holes in them) sleeves. I find that most bum knees come from the bad patella tracking. When it tracks bad a slight swelling happens and it causes it to track even worse, creating the snowball effect. Unfortunately the tracking generally stems from other issues, either foot position, increasing milage to quick, or muscle imbalance.
Immediately after the runs put ice on it, the next day massage the knee caps around. If it doesn’t hurt try lateral forward and backward step ups starting at a height and weight that doesnt hurt. Moving up to a height of about the knee.