Thanks for your query.
From your symptoms it seems that you are having calcium or vitamin D 3 deficiency. Usually application of hot pads can make the movement possible.
The treatment options include pain killers, hot fomentation, lubricating agents like glucosamine
sulfate, calcium and vitamin D3
supplements, etc and some life style modifications and physiotherapy
Right now you can start taking Tablet Tylenol ( Acetaminophen
) Double Strength after breakfast and after dinner. It is suggested to add calcium supplements
500mg each twice daily. This will take care of your mild symptoms in 3-5 days. You can start with walking and aerobic fitness exercises, quadriceps strengthening, patellar tapping, lateral heel wedges, etc- under the guidance of your physiotherapist. A Big No to Stair case, squatting postures, any chair which has a sitting platform lower than your knees.
I do hope that you have found something helpful and I will be glad to answer any further query.