Knee pain due to continuous sitting could be due to chondromalacia patellae or early Osteoarthritis knee
Next Steps
Get xrays of your knee Ap , Lateral and skyline view
Avoid squatting / sitting crossed leg
Start cycling for your quadriceps strengthening
Vitamin D 60k once a week
Pajn killers for a few days
Health Tips
Follow up with me after 3 weeks and xrays