Hi, thanks for writing to HCM. From the given description, I suspect that you might be suffering with Patello-Femoral arthritis (wear & tear in the joint surfaces of knee cap & thigh bone). A few special views of xrays/MRI scans & clinical examination are needed to establish the correct diagnosis. Treatment of this condition often begins with simple measures. -Rest your knee as much as possible. Avoid any activities that increase the pain such as climbing stairs and deep knee bending movements. - If needed, take over-the-counter pain relievers such as acetaminophen, ibuprofen or naproxen. - Weight loss alone will often fix the problem if you are substantially overweight. - Specific exercises can strengthen the muscles that support your knees and control limb alignment, such as your quadriceps, hamstrings and the muscles around your hips (especially the hip abductors). They are done individually on a daily basis for at least three months. - Knee braces or arch supports may help protect your joint and improve the alignment of your kneecap. Bracing involves control of the tracking position of the patella and restriction of full knee flexion. - Icing your knee after exercise may be especially helpful. Hope this information is helpful. Good day