Avoid sitting Cross legged.
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).
Hello there.....well if you can remember if you had any trauma or overexertion of your knees in the past week then it should be good..... does it pain continiously or it is paining only on movements?....is the pain associated with any fever? ...if you can recollect any trauma to knee then it is best to get an xray done in AP & Lateral views....also what is your height & weight and did you had any history of knee pain before?
Do resort back with the answers for the following questions
Regards & take care.