• Sports Taping- stretch the tape from both ends and apply on the affected area • Contrast Fomentation (Hot and Cold). • Contrast bath---It is a form of treatment in which knee is applied warm water followed by the immediate application of the knee with ice water. This procedure is repeated several times, alternating hot and cold. Note that the treatment should always end in the ice water, as heat will induce the body's inflammatory response, while cold helps to decrease inflammation.

Probably you are suffering from Chondromalacia. U need to fix up your vitamin D levels and stop squatting, cross legged sitting and staircase use. Please consult your orthopaedic surgeon and a good physiotherapy Centre for exercises and electrotherapy. All the best