Does your knee make any crackling sound as you move it? Is there swelling and warmth on the knee more than the adjacent areas? Is the pain same level on both sides or more towards one side? Are you overweight? Do you have a low haemoglobin profile on blood test?

• Avoid Squatting- • Avoid sitting Cross legged • Contrast bath---It is a form of treatment in which knee is applied warm water followed by the immediate application of the knee with ice water. This procedure is repeated several times, alternating hot and cold. Note that the treatment should always end in the ice water, as heat will induce the body's inflammatory response, while cold helps to decrease inflammation.

Dear Respected I have gone through your problems For more clear advice I need to examine you in details along with some investigation like x ray and blood test. Revert back with all these.