In reply to David Kirsfelds: sounds like there's stll some inflammation, try icing them to help with this rather thaj just anti inflams
don't know what exercises to recomment a. because i don't know what's wrong with your knees. b, if i did know i probbaly still wouldn't know what to suggest
however i would try find out what causes the pain... havbe you been going running or anything since your trip to scotland?
avoid stuff like deep heavy squatting in the gym... not sure of you work out in the gym or not though?
maybe get a session with agood physio for some advice.. sounds like you've had it for a few weeks now