Thanks for your query.
Although it isn't possible to diagnose your condition without an examination and a few tests, your history is suggestive of osteoarthritis
both knees. Often called wear-and-tear arthritis, osteoarthritis occurs when the protective cartilage
on the ends of your bones wears down over time. Osteoarthritis treatments can slow the progression of the disease, relieve pain and improve joint function.
I would suggest getting this evaluated by an orthopedician for detailed examination. You may get the X-ray/MRI, some blood tests and joint fluid analysis under his/her guidance to reach the accurate diagnosis.
The following measures will help with the pain
Do regular Exercise. Exercise can increase your endurance and strengthen the muscles around your joint, making your joint more stable. Stick to gentle exercises, such as walking, biking or swimming.
Lose weight if you are obese- Being overweight
or obese increases the stress
on your weight-bearing joints, such as your knees and your hips. Even a small amount of weight loss
can relieve some pressure and reduce your pain.
Use heat and cold
to manage pain. Both heat and cold can relieve pain in your joint. Heat also relieves stiffness
and cold can relieve muscle spasms.
I do hope that you have found something helpful and I will be glad to answer any further query.