Hi Thank you for asking HCM. I have gone through your query. For this stage you can do weight loss which will unload more weight on joint. You can also do quadriceps strengthening exercises which also decrease straining on joints. You can take calcium, vitamin D and glucosamine & chondroitin sulfate as supplements. Avoid excessive climbing of stairs and heavy weight lifting. You should also have follow up with your orthopedician. These all help to relieve your symptoms and abort progressing to next stage. Hope this may help you. Let me know if anything not clear. Thanks.