Exercise and injuries? help

LarDoucheLar

I've injured my knee/ calf muscle while exercising i first noticed pain in my lower left leg in the muscle about four days ago.. it got gradually worse as i'm doing the 30 day shred which requires alot of star jumps and jumping in general. Since then i took it abit easier on it because it ended up pretty painful.. so it did start to get better and i had a good day of exercising without any problems. Then the next day i get up to do my workout and do a star jump to nearly keel over in pain from my right knee.. it feels as though it's popping/clicking and it's tender to tough behind both of my knees.

Any ideas? I've been using deep heat on the muscle and deep freeze on my knee.