Over-training knee soreness

Question
Hi,
Do you know if I'm supposed to ice sore knees or use heat?  
I have been taking 2-hour spinning sessions for a few days (not consecutive days, though) and now I think my knees are starting to feel it.
Any advice will be welcome!

Grace

Answer
Dear Grace

Start with rest for a copple of weeks, and rest means no hard running, everything slowly.
Walk tenderly, you can cycle for max 45 min by low intension.
After those two weeks start with cycle again or spinning but not intensive, try that for 2x a week, 2 weeks long. And walk 4x a week for a hour. when you have no pain anymore, try spinning for a hour intensive. But stop when your hurting or itching again. When the pain stays,go to a doctor for more advise, heat for starting spinning, with musleoil. Pain do you need to cold.

Take care

Mick