Kindly contact physio and take treatment for approx 10-15 days. At this age i think u need to work on muscle Strengthening of LL.

Since ur a sports person do not let ur knee to degenerate so early a good exercise schedule with few therapeutic modalities will not only relieve ur pain but also will let u resume ur passion of badminton. Kindly visit a qualified, registered and experienced physiotherapist he will help u. Know us more at www.physiotherapistdelhi.in

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. Sports Taping- stretch the tape from both ends and apply on the affected area Contrast Fomentation (Hot and Cold).

Please do isometric form of exercises for quadriceps.some more exercises for other groups will also be required.You should also take other Physiotherapy modalities for 15-20 sessions.You will be alright.

Hopefully you were advised to take Supplements and you are not taking them on your own, as the popular saying goes anything in excess is bad. as you described, that you were a good badminton player and right after you jog in morning the symptoms start to appear. and also you face jamming of your joint after prolonged sitting. in office or while traveling. As per your history goes it might be a case of Chondromalacia patella (CMP) commonly seen in sports person, which basically is thinning of the cartilage in the knee joint often accompanied with pain while descending the stairs and clicking sound when trying to bend and unbend knee (flex/extend the joint). Still a knee examination would be needed to confirm the diagnosis of CMP. On other hand if you really have a poor diet routine and have been missing on valuable nutrient but still pushin your knee to the limits , can become a cause to arthritis. but few things to keep in mind is that Osteoarthritis(OA) knee will be jammed in morning right after you get up from bed and ease out as the day progresses. and that jamming usually takes around 2 hrs. from the time you are mobile to completely ween off. Advise would be to strengthen your Quadriceps Muscle and Hamstring Muscle, so that the Weight of your body is taken up by the muscles and is not transmitted to the joint, wither its OA or CMP the exercise remains same because of the logic that cartilage needs to avoid pressure on it to prevent further damage to joint and its structures.