Hello,
Welcome at HCM.
I have read complete details of your question.
It looks from your details that you are having
knee pain with popping sound at your knee.
Looking at details with symptoms it looks that most probably you may be having
osteoarthritis knee.
You should do following to have relief in this-
-Avoid squatting movements.
-If you are
obese then decrease your weight.
-Start doing quadriceps exercises.These exercises are designed to increase the strength of thigh muscles.This will take away the weight from knee to muscles of thigh.You should do these like following-
http://quarieps.blogspot.in/
-Do warm fomentation at your knee.This will reduce pain.
-Start taking some joint supplements like
glucosamine & chondroitin sulfate preparations.This will help in regeneration of
cartilage at your knee.
Hope this all will help you.
With best wishes.