As per your description , it seems age related changes on your knees .so nothing much to worry .
Calcium supplements are good to take for preventing further deterioration.but it's not going to help in reducing pain.
Ultrasound and IFT by a physiotherapist can be effective for pain relief.
Knee strengthening exercises are the mainstay to prevent further deterioration of the condition.
Next Steps
visit physiotherapist near you to take few sittings
Health Tips
contrast bath ( hot and cold water bath alternate ) can give temporary pain relief Von knees.
use of knee caps during walking and long standing can also aid in some way.