Kindly reduce your weight. And consult me online or consult orthopaedician for examination.
Any history of injury to ur knee.
Next Steps
Start active quads, hamstrings and hip abductors strengthening exercises
Ice pack application sos for pain over 20-25 mins
Try walking on a flat surfaces, avoid uphill / down hill while walking.
Cautious while climbing stairs.
Avoid sternous exercises
Health Tips
Consult me online