I fully dislocated the kneecap skateboarding. It sounds like you might have soft tissue swelling and it can take a while to calmdown if it's being abused..(yes messin is abusing , if injured. Try 15min off and on with ice, take the anti inflamitories. If it's what i think it is there won;t be any crankin anytime soon, and some easy spinnin' as just about any hard acceleration will put pressure rightbehind the kneecap, causin aggro. find good sports/knee doc to assess...

think spring training roady type spinning