Better not to do exercise..

Knee pain after squats may point towards subtle meniscal injury or sprain.

At 30 years of age, pain occurring repeatedly after squats does not by itself mean arthritis. From your description, this sounds more like an exercise/load-related knee problem, commonly patellofemoral pain or irritation from repeated squatting. Continuing the same painful exercise for months can keep the knee irritated. For now, stop deep squats and other exercises that reproduce the pain. This does not mean you need complete rest—pain-free strengthening is actually important.

The history of knee pain triggered specifically by squats that initially resolved with rest but has now become persistent over the last two days strongly points toward Patellofemoral Pain Syndrome (PFPS) or mild patellar tendinopathy (overuse strain around the kneecap). At 30 years old, sudden onset of pain linked to exercise mechanics is almost always a mechanical or overuse issue rather than arthritis. When squat depth or form puts excessive stress on the anterior knee, or when supporting muscles (quadriceps, glutes, and hips) are fatigue-prone or unbalanced, repetitive load leads to local tissue irritation. Recommended Exercises While acute pain is settling, focus on low-impact strengthening and stabilization exercises that build supporting muscle strength without overloading the kneecap joint. 1. Knee & Thigh Exercises Straight Leg Raises (SLR): Lie on your back with one leg bent and the symptomatic leg extended. Tighten your thigh muscle (quadriceps) and slowly lift the straight leg about 12 inches off the ground. Hold for 3–5 seconds, lower slowly. (Targets front thigh/quadriceps without joint friction). Terminal Knee Extensions (TKE) with Resistance Band: Loop a soft exercise band behind your knee while standing. Slowly straighten your knee against the band's resistance, squeezing your inner thigh and quad at full extension. Clamshells: Lie on your side with knees bent at 90 degrees. Keep your feet together and slowly open your top knee toward the ceiling like a clam. (Strengthens gluteus medius, which prevents the knees from caving inward during squats). Wall Sits (Isometric Hold): Stand against a wall and slide down into a shallow bend (30–45 degrees max, avoiding deep knee flexion). Hold for 20–30 seconds. Discontinue if it reproduces pain. 2. Pelvic Floor Exercises Basic Kegels / Pelvic Floor Contractions: Lie on your back with knees bent and feet flat on the floor. Exhale and gently draw your pelvic floor muscles upward and inward (as if stopping the flow of urine). Hold for 3–5 seconds, then fully relax for 5 seconds. Perform 10 repetitions, 2–3 times daily. Pelvic Bridges: Lie on your back with knees bent, feet hip-width apart. Engage your core and pelvic floor muscles, then squeeze your glutes to lift your hips toward the ceiling into a straight line. Lower down slowly. (Integrates pelvic floor, glutes, and hamstrings safely).

Stop excercise and take rest

Don't squat, if any locking and pain persists get evaluated personally