Springer knee?

Hi guys.
Bad knees run in my family, and after years of being obese, my joints have really taken a toll. Furthermore my joints are hypermobile, so it's very easy for me to get injuries when working out, and I can never feel any uncomfort when working out, like you would, if you do something "wrong".

In summer I decided to go crazy working out, so I began to really push myself and my body, by running, doing body attack, body pump and zumba 4-5 times a week. My knee began to hurt, but i just pushed through it(i know, I'm a fool), and it resulted in a springer knee

Does anyone have any experience with springer knees? I was told by my doctor, to take it easy when working out, and not do any exercise that's tough on my knees. He told me to take the weight off when squatting, and stop running, lunging and jumping. Also I should start spinning, and continue lifting, so my muscles can grow stronger.

I've done like he told me the last couple of weeks, and also taken a break from zumba, which is the one that hurts the most, but it still hurts sometimes. So i just wanted to check with you guys, and see if you have any good advice.

xoxo