Focus in your sitting habits. You must be sitting with your knees folded under the chair or sitting cross legged and also sitting continuously. This is beginning of problems at the patellofemoral joint due to weakness of your muscles of legs.
Next Steps
improve sitting, frequent breaks, no need for any medication, stretching and strengthening exercises
Health Tips
we can do a teleconsultation if you want. get a x-ray skyline view of both knees