Brief Answer:
You may be having planter fasciitis.

Detailed Answer:
Hi

Thanks for your query

I'm Dr Sudhir Kumar

I have gone through your query and understand your concern.
Your heels pain is likely to be due to planter fasciitis. Pain of planter fasciitis is more in the morning when one puts first step when one got out of bed. Pain decrease in intensity after walking for sometime. It is on undersurface of heel. Whether your symptoms match this? It's treatment is hot fomentation and analgesic such as ibuprofen for pain relief. I found good results of local triamcilone injection in heel weekly with good results. You can discuss with your doctor about about it.

About knee pain looking to your young age I think you should exclude vitamin D deficiency as vitamin D deficiency is important cause of musculoskeletal pain. If it is found low you can take supplements of vitamin D3. You can take analgesic such as ibuprofen for pain relief. Quadriceps excercises are helpful. Multivitamins supplements and glucosamine are helpful.

Hope your query get answered. If you have any clarification then I will be happy to help you.

Wishing you a good health.
Take care.

---