Hey there people. I hurt my knee last week and was hoping for some of your thoughts

A bit of an embarrassing injury really and totally self-inflicted.
I was in a bar with a friend and decided to move from my seat to the bench opposite me - no more than 1 foot away. It involved a 180 degree turn - I got up turned and sat down but my foot got caught and didn't turn as I sat down

I felt a sudden sharp pain in my knee which faded after about 5-10 seconds. I was able to walk on it ok but it is still sore. Thing is I only really engage the soreness with particular movements which might help peeps here in a basic diagnosis.
If I sit down and plant my foot on the ground and then drag my foot back under my seat - this seems to cause pain (not massive shapr pain but uncomfortable).
I can't quite describe the location but Ill try. In a way I can feel it in the back of my knee and at the front sides. It also hurts (a little more sharply) if I stand and lock the knee joint out and then attempt to drag my foot backwards under my wieght (same as sitting down I guess but with more weight acting against the movement).
Does anyone have any ideas as to what bit of my knee Ive injured and whether a bit of rest will fix the prob.
Any help is greatly appreciated

Cheers!