Bent a finger way back 2-3 weeks ago, and it hurts everytime I punch. Obviously I don't punch with it, but I still grab weights, bars, etc. Knee isn't sprained, not even grade one. But its hurting, different than usual. No problems with range of motion. Worst part is last week was my best week of training. What should I do? Go back to training 1-2 days light, and doing weights for a week or two? I hate losing progress.
Depending on the type of knee pain, you may consider pumping thigh muscles, that would remove some strain from your joint.