Hello, Thanks for your query. ** The symptoms you have are due to osteoarthritic changes. These are basically age related degenerative changes in the weight bearing joints like knee and hip and is characterized by joint pain and stiffness. Upon movement the stiffness gradually relives. Sometimes application of hot pads can make the movement possible. The treatment options include pain killers, hot fomentation, lubricating agents like glucosamine sulfate, chondroitin , dycerin, etc and some life style modifications and physiotherapy. 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. Knee brace can also be used for an earlier and prolonged relief. In severe cases intra articular injections of steroids and hyaluronic acid may be needed after consultation with your orthopaedician. I do hope that you have found something helpful and I will be glad to answer any further query. Take care