This treatment is being suggested on bases of the provided.  However I would like to examine & investigate you  in detail. -Control  Hypertension, Diabetes or  metabolic disorder, if there is any.  -Any way it may be tried, --. Dolokind Plus (Mankind) [Aceclofenac100 mg +Paracetamol 350 mg] 1 tab. OD & SOS. X 5 days. --. Caldikind plus  (Mankind) 1 tab OD x 10 days. -(You may need help of your local doctor to get these medicines.) --. Fomentation with warm water. Let the part not be exposed to cold. --. Sleep on a hard bed with soft bedding. --. Keep a pillow under the knee. --. Avoid painful acts & activities. -- .Do mild exercises for the affected part. --.(Take help of physiotherapist or you can visit my you tube channel Dr NC Gupta.)   & see  me and my yoga; & yoga simplified. --Do not ignore, let it not become beginning of a major problem. --Do ask for a detailed treatment plan. Kindly make sure, there is no allergy to any of these medicines. --For emergency treatment visit nearest hospital. --Wish you a quick recovery & good health. --I hope, I have solved your problem to your satisfaction.   Dr N C Gupta MS (ortho) DMC 3624  

Quadriceps strengthening exercise

Yes you can go to gym Avoid jumping , squatting, running/jogging, leg press machine Focus on lower body strengthening such as leg extensions, hamstring curls For cardio you can walk...with proper footwear

Hello, Once the pain reduces you can start with physiotherapy exercises such as Q+H strengthening and Knee ROM exercises(initially supervised by a qualified physiotherapist). After 1 month you can start GYM exercises in a stepwise and structured manner. GYM exercises which  involve squatting, jumping, any exercises causing direct impact on the knee must be avoided. You must adopt some lifestyle modification such as avoid sitting cross legged, avoid squatting, avoid/restrict climbing stairs, use of western commode, weight reduction (if overweight) these changes will help you in long term and slow down the progress of osteoarthritis. If you are looking for weight reduction then static cycling and swimming are the best options for you. (Note: 36 years is too young to have Primary Osteoarthritis. This opinion is based on the assumption that the said diagnosis is made by a qualified orthopaedician and other differential diagnosis are ruled out and there are no other associated injuries to the affected knee)