Little bit pain while I walk or climb upstairs but I don't have swelling I can able to bend my knee without pain.

pain when you walk. But as running, deep knee bends, squats or climbing stairs subjects the knee to additional stress, the pain increases. These types of motions force the kneecap to slide up and down. Worn cartilage cannot keep the kneecap in the groove when the knee is under pressure While climbing stairs, the entire foot should be placed on the step. ... If you are overweight or have knee problems, running and climbing stairs must be done in moderation. For healthy and strong knees, it is important to strengthen the muscles of the thighs and those around the knees.

Chiropractic adjustment will help. Quadriceps exercise Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube ornormal belt. repeat 10 times, twice a day