Sciatic pain will not affect the knee in the way you've described, its too localised. Make sure to ice it when its sore and take some anti-inflammatories, heat should not be applied when painful as it exacerbates the inflammation. DO NOT CONTINUE TO EXERCISE, that will make it worse. In the morning rather than a full warm up (which could cause mechanical irritation) use a heat pack, the idea is to release the muscle fibres at a cellular level so heat pack will do the same job as exercise without the risk of mechanical injury. DO NOT USE DEEP HEAT, its a waste of time designed to trigger heat receptors to mask the pain, it does not heat anything.
This is all theory without a physical examination do go get it checked out, especially considering the physical nature of your job. You may have some capsule damage which would need someone to physically assess. If you leave it, it will get worse
I hope this helps
I preferred you telling me to man up ;p
I can't use deep heat anyways it aggravates my skin..is it the same for tiger balm gel?
Have heaps of anti-inflams but in fairness it hasn't swelled up too much at any point.
No heat when in pain...heat in mornings...no exercise!! Aye aye captain