D.K.
RICE-Rest, ice, compression and elevation are 4 of the things that will help it heal. I would avoid lunges or anything that really bends it for at least a week and see how it is feeling then.It may take a couple of weeks to heal and you may want a little compression knee brace for a few weeks, depending on what you did to it just to help stabilize the knee. If the swelling is gone and it doesn't hurt to walk you could do that after a couple of days and some stretching, but I wouldn't do anything that puts much strain on it for about a week or longer. If the swelling doesn't go down in 24-48 hours or it hurts to walk, etc I would check with your dr. Yogo or pilates would be good and will help with toning too. Great job with your weight loss so far and hope you have a speedy recovery!