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.

Hello there,,,,considering your age and the history you gave it is important for you to undergo a proper physical assessment for your knees along with blood test and xrays/mri. What is your height & weight? What is your occoupation? Mode of commute?

Start with knee pain relieving exercises . sending you the link of the same 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 play store