You can take Glucosamine
&calcium D3 (vestige com) it's help to increase your synovial
fluid for further improvement need homoeopathic treatment you can consult with me privately if you want, take care.
Also try 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.