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The Dr already told you to avoid it.
Maybe you should try a different Dr. Get another suggestion. Always good to have 2.
It sounds like you need to be doing non weight bearing exercises. But you really need to get advise from a DR.
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I don't think you should give up! I have had knee problems for over a year, and they got really bad in March of this year when I decided to challenge myself to run 100 miles in 6 weeks. 🙂 I've always been athletic, but was never what I would consider a "runner," but still decided to do the challenge. At the end of it, I was in the same boat as you too... "I'm 28. I've been athletic my entire life. How can my knees feel like they're 50?!" Though my problems are not 100% gone (my knees still sometimes make a crackle/crunch sound), they are totally manageable now. Here's what I've done:
1. I found an expert. I know some people feel strangely about chiropractic, but both of my parents are chiropractors and thats who I feel comfortable going to when I have athletic related injuries. Unfortunately, they live 4 hours away. When I first told my mom about this problem, and it didn't go away after a few weeks of ice and rest, she helped me find someone local. My current chiropractor was an athletic trainer for 8 years before going to chiropractic school, and is trained in Active Release Technique. On top of that, she's also a marathon runner and has completed 2 half Ironmans. She donates time to local races to help runners prevent injury. She runs regularly, and really understands injuries that can happen to runners.
Not all chiropractors have this experience, and neither do physical therapists or medical doctors. It's really important to research and find someone who has experience in running injuries and soft tissue damage. Don't be afraid to call the office and ask, or reach out to other local runners or running groups and find out if they have recommendations. I live in the SF Bay Area... if you're also here, let me know and I can share her name with you.
2. I took time off to heal. I didn't run for 2 months, and during that time saw my chiropractor for Active Release Technique sessions. The Active Release Technique sessions are like really manual physical therapy on the specific soft tissue that is having problems. I wasn't convinced at first, but it really worked for me as I had so much tissue damage.
She also gave me exercises to do daily in between our sessions, along with recommendations for foam rolling. What I learned is that the health of your knee is largely based on the health of the muscles and tendons around it. If your glute muscles aren't strong, your knee will hurt. If your IT Band is screwed up, your knee will hurt. I ended up having major IT band issues, and weak glutes (sounds so weird, I know!)
I now try to follow this stretching routine 2x per day:
- 3, 30-second glute bridges
- Each side: 10 leg raises, 10 leg circles clockwise, 10 leg circles counter-clockwise (leg raises & circles: lie on your side, balancing with your head in your hand, and lift up.)
- 10 squats
- 10 calf raises
- Each side: 30 second hip flexor stretch
- Each side: 30 second hamstring stretch
- Each side: 30 second quad stretch
- Each side: 30 second calf stretches
Keep in mind, I had to build up to these exercises. When I first started, she just had me do glute bridges only and then we built up to this through out the 6 weeks that I saw her.
3. I got new shoes. The shoes that were recommended to me at the running shoe store along with my running stride ended up being a horrible combination for my knee. At the suggestion of my chiropractor, I invested in a pair of Lady Isaac's by Newton. They have a "lug" on the front of them to help re-train my stride and are much more supportive. Comparing them to my other shoes made me realize that I basically ran my 100 miles on mush. Not good. These shoes aren't right for everyone, so I'd suggest consulting with someone who has a lot of running experience before investing in them (here they are). The point is, that even if your shoes felt comfy in the running store they still might not be supportive enough for you for the mileage that you're running.
4. I started back slow. When I first started running again, I only ran a half mile - mile at a time. I felt so frustrated because though I'm not a marathon runner, by the time I had completed my 100 miles I actually started to enjoy my 3-4 mile run each day. However, I had to start slow and build my way back up to my normal mileage.
5. I stretch every day regardless of running. Because I learned how important it was to have healthy muscles, I stretch every day regardless of if I run or not, and I only run every other day. If my muscles feel extra tight, I use a foam roaller to roll out my quads and IT band.
6. I listen to my body. I now pay *much* closer attention to my knee and leg health. I used to just push through pain, but now if my legs feel extra-tight and it's a running day, I might pass on the run and do more stretching. I use ice if I feel a lot of inflammation. And on days where I feel great, I push myself to run a bit farther. 🙂
Again, I'm not a doctor, but the above is what helped me. I really hope you can find someone with a lot of experience in running injuries and talk to them. Good luck with everything and don't lose hope! 
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