Brief Answer:
Investigations, Expert advise, self care would help.

Detailed Answer:
Hi XXXXXXX
Thanks for the query through HCM.
Knee joint is a very important & weight bearing joint in our body So affection of knee causes discomfort/concern,specially in a person of your age, when you need to be more active. I understand your concern.
Knee joint is also a complex joint made of 4 bones ( femur, tibia, fibula, patella), various muscle tendons ,ligaments tying them together- so as to permit complex movements. It also has lubricating/nourishing fluid inside- The synovial fluid. So problem with any one of these can cause knee pain.
There are many conditions causing pain in knee joint- but looking at your age, I would think of -
* - Calcium & vitamin D deficiency
- Overweight,
- Over use of the joint -like exercises, jogging, stair climbing,riding,cycling ( any activity causing repetitive pressure on joint.)
- Trauma/injury to knee joint leading to inflammation/ infection of ligaments, tendons, the bones involved in the joint
- Pain in front of knee because over weight, over use,injury.
- Arthritis ( inflammation) of joint - because of infection,trauma,
- Considering the pain in heel you have,I would also consider kinking/ pressure on the nerve supply of the joints- at spinal level ( mostly again due to fall, injury, over use )
* self care- avoiding excessive stress to the joint,
Rest, pain killers in case of acute pain,
Calcium, vitamin D, Glucosamine supplements to boost joint health,
Physiotherapy with an expert advise.
* Diagnosis -
Looking at the big list above , we need to perform few tests to short list & find the exact cause. They are-
- Blood counts for Hb%, TLC, DLC, ESR.
, Serum calcium, vitamin D, R factor.
Xray / MRI/ CT scan of knee joint & lumber spine.
* In this context, I would advise you to consult your doctor at your town, he will examine you physically, get needful investigations done ( which will include some from the list above) to -
- refer you to an Orthopedic doctor/ physician if he feels it to be necessary.
- usually anti inflammatory drugs, antibiotics, cortisone ( if needful), & nutritive supplements are prescribed along with physiotherapy..
* Thus methodical approach, investigations , specific medications & self care would help you to get rid of your problem!
I hope you found the answer both informative & useful. Any follow up query is welcome.
Thanks.

---

Brief Answer:
consult a spinal surgen , physiotherapist along with self care.

Detailed Answer:
Hi XXXXXXX
Thanks for the follow up query.I appreciate your keen observation of self health , that indicates eagerness to be well earliest. Good.Wish you all the best.
I get an impression from your recent information, that your course of next action should be -
1 - Get an appointment with a spinal surgeon,( for pressure on nerve seems to be possible & needs early attention & care for good results. The spasm you say also indicates nerve irritation/ compression.)
2 - By the time start with self care as suggested earlier,avoid bending, weight lifting, jogging. Avoid wrong posture, keep the spine straight.Take rest at present. Can take NSAID medicines if the pain is unbearable. Ice pack/ hot XXXXXXX helps to decrease agony.
3 You cad do walking & spinal extension & knee/ ankle joint exercises as per your doctors advise under guidance of a physiotherapist.
I hope that it guides you for best results. For any follow up query, I will be happy to help.
Thanks.

---