Knee Damage From Road Jogging (?)

have read some helpful previous posts on the subject, but i think the suggestions made (i.e. Bumrungrad etc) are out of my price range at the mo.

i am waiting for my insurance to process (another story) and don't have much cash to fork out this month, but want to get checked out ASAP.

silly billy, i spent a few weeks jogging around my neighborhood and have done some damage to my knees (was fully warmed up and have very good running shoes). Something similar has happened before a long time ago (guess i didn't learn my lesson!) in Japan, where i went to a joint clinic and they injected my knees with fluid which sorted out the problem. I want to seek affordable treatment here, any help appreciated.

Thanks.