Hello and welcome to ‘Ask A Doctor’ service. I have reviewed your query and here is my advice. From your symptoms it seems that both of your knee joints have undergone osteoarthritic changes. These are basically age related degenerative changes in the weight bearing joints like knee and is characterized by joint pain and stiffness. Upon movement the stiffness gradually relives. Sometimes application of hot pads can make the movement possible. The treatment options include pain killers, hot fomentation, lubricating agents like glucosamine sulfate, chondroitin , dycerin, etc and some life style modifications and physiotherapy. Right now you can start taking Tablet Tylenol ( Acetaminophen) Double Strength after breakfast and after dinner. It is suggested to add calcium supplements 500mg each twice daily. This will take care of your mild symptoms in 3-5 days. You can start with walking and aerobic fitness exercises, quadriceps strengthening, patellar tapping, lateral heel wedges, etc- under the guidance of your physiotherapist. A Big No to Stair case, squatting postures, any chair which has a sitting platform lower than your knees. Knee brace can also be used for an earlier and prolonged relief. Hope I have answered your query. Let me know if I can assist you further.