You must use hot fomentation for your knees.you can also do knee strengthening exercises i.e pressing the towel beneath your knee.also consult to an orthopedic surgeon.

• Contrast Fomentation (Hot and Cold). • Avoid Squatting- • Avoid sitting Cross legged • Contrast bath---It is a form of treatment 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.