Ok, so I have three priorities, which I will list in order of importance. I realize that this all may not be possible at the same time, which is why I've rated them according to importance.
First, the cause of all this, and priority #1:
About a year ago, I strained my left knee area while trying out single-leg barbell squats for the first time. Simply put, I went too heavy, was unbalanced, and strained the tendons/muscles around my knee.
It doesn't bother me all the time - and it only feels uncomfortable/painful (very minor pain, more discomfort than anything) when doing pulling motions, such as sprinting or leg curls. Squats, deadlifts, etc, don't seem to aggravate it - or, at least, I don't feel it being aggravated during those exercises.
The area where I feel the most discomfort is the back/outside area of the knee, mostly directly behind and right below, though there is a bit of carry over to just above the back of the knee. The joint, kneecap and bones all feel fine, it's clearly a tendon/muscle issue.
Last winter, I took a month or two off from all lower body exercise/sprinting, and it seemed to help. This summer I did a lot of conditioning/sprinting, with no discomfort. Only recently has the discomfort returned, and even though I've not sprinted in a few weeks and have backed off my other conditioning, it still bothers me.
That's about all the info I have on it - any suggestions on how to rehab it? Does it just need rest?
That's the big thing, I mentioned there were a couple other things I wanted to hit:
2, if I DO need to take some time off of lower body stuff, are there any exercises I CAN safely do without further aggravating those tendons?
3, kind of tying in with #2, would it be possible to still do any sort of conditioning? When I say conditioning, I'm thinking full body stuff such as burpees, or even just alternating bodyweight squats/push-ups/etc.
Thanks for any advice/ideas.
Ah, and to give a little more perspective - I'm 27, 170lb at about 8-10% body fat.