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.

Start with knee strengthening exercises. Sending you the link of the same below https://play.google.com/store/apps/details?id=com.technoherpes.kneepain Or you can search for "knee pain relieving exercises by kavin khatri " on google playstore

Hi.. Hearing sounds in your knee is not arthritis...it is bone on bone rubbing..which may be due to tightness around knee... But if you ignore it now may lead to wear and tear in the joint due to undue stress In one part of joint...leading to arthritis.. I suggest you to put ice wrapped in a towel around the knee joint.. Do some knee stretches like bending your knee till your heel touch your butt... Stretching your knee keeping it in a higher level..may be on a chair...and touch your toes.. These stretches will help you to get relief... Feel free to kindly ask incase you need any clarification... Hope this is helpful for you..