Joints, ligaments, and tendons don't have a direct blood supply. There are no arteries or veins in any of them. The only way repair can happen is for those structures to get nutrients by being "washed" in lymph fluid, which is really the part of the circulating blood that leaks through the vessels into the tissue, and eventually returns to the circulation through the lymph system. In other words, those structures will take significantly longer to heal and/or repair than muscles or bone, since muscles and bones have a direct blood supply. You will need to give your knees a break for several months. That does not mean laying off exercising them completely--- part of the lymph circulation depends on the muscles flexing to pump the fluid through. But, avoid doing things that cause sharp pain, and try not to injure the knees further. Moderate exercise and adequate rest will likely allow your knees to rehabilitate. You can also try massage and acupuncture. It will take a while, on the order of 4-6 months, at least, and maybe as long as a year. Ligaments, tendons, and cartilage just take a long time.