Advice... Avoid sitting Cross legged. Avoid Squatting- Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain. Core Strengthening Exercise- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day. Sports Taping- stretch the tape from both ends and apply on the affected area Contrast Fomentation (Hot and Cold).

Xrays shows Grade 3 osteoarthritis. Try intrarticular injections with exercises and ice pack application for a month. Surgical options are high tibial osteotomy or TKA which should be done once conservative trial fails to give relief.

As per the X-ray exposure, the joint space is significantly compromised and surgical replacement would provide for better movement. So depending on your requirement for daily function, you may opt for surgery if affordable for you. Otherwise there are some conservative treatment options for pain relief that will be needed to continued for your minimal daily movement functions.