Hi im dr.hema physiotherapist,. As per your symptoms you have to undergo direct evaluation for finding the cause, the pain and symptoms you mentioned I can say the cause may be chondromalasia patella that is degenerative changes in your knee cap which is common after mid age. And we have to rule out other possible causes arthritis, tendinitis, any past injuries. Any persistent knee pain (beyond mild discomfort) shouldn’t be ignored, since it may lead to chronic pain, stiffness, and swelling. Moreover, the surest way to speed recovery is to treat a recurring ache or pain right away, even if you’re able to continue the exercise or activity associated with it. If you feel pain, at the very least stop and rest. Though, that rest alone isn’t likely to eliminate the cause of the problem. To avoid reinjury, you should not only actively treat the problem but take preventive measures. Ice or heat may need to be applied, if pain not responding start with physiotherapy modalities after consulting orthopaedic dr. Early identification and treatment can slow progression of the disease, relieve pain and maintain your joint in condition,. Once everything is clear, and pain is reduced considerably start with exercises. Relax, Stretch , strength your quadriceps (straight leg raising, wall sits, leg extension in high sitting) other muscles around your knee. REDUCE weight if needed. Wear proper shoes and avoid stress to joint. Take proper rest everyday. Hope it helps to clear your query. Do reply in doubt.