stretches/knee supports to prevent and treat knee strain/injury during TT?

Sorry for this beginner question, but can someone please share a description or resource on exactly what stretches are good for preventing knee injury to the patella and miniscus from jumping around during TT?

I've been spraining the patella of the knee ... started wearing a jump knee strap below both knee caps, and strapping an extra jump strap on top of my left knee cap, which was bothering me the most ... I think I can prevent injury to the patella with these jump knee straps.

But now I also have a bit of pain/sensitivity along the side of the inner left knee cap ... due to go to physiotherapist in a couple of weeks, but in the meantime am looking for tips on preventing these particular kinds of knee injuries, and treating them once incurred ... such as stretches and any other kinds of knee supports I can use during play? if this pain along the inner side of the inner knee cap is a meniscus tear, are there recommendations for knee supports or braces for this?.. also, should I refrain from playing for now? thank you