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).

Hi,  it could be a muscle week Ness or ligament injury,  get e examination by a sport medicine expert.

Hello. At your age, these symptoms are significant. This may be a ligament or meniscal problem. You need to see an orthopaedic surgeon locally, and are very likely to need an MR scan. Please do not just go and have the scan, first see a doctor- as a radiologist needs to be looking specifically on certain scan sequences depending on the orthopaedic surgeon's clinical query. Dr M Vashishtha FRCS Orth, dr-MV.com, Bangalore

Hello,you should consult orthopedic, may be MRI also required to rule out.It could be ligament laxity or weakness of knee joint muscles.

Go for MRI to look for ligament laxity . In the mean time start with knee strengthening exercises. Sending you the link of the same https://play.google.com/store/apps/details?id=com.technoherpes.kneepain