I would try to recover first by riding in a lower gear. Moving the saddle forward may also help too. Whenever I start to feel the least bit of discomfort in any knee, I unclip from the peddal and it (pain) usually goes away later on. I did it this past weekend when I started to feel some discomfort, I unclipped and was later able to get back in without any pain. You have to have the peddal from Shimano that uses SPD and provides a platform on the opposite end.