I was born with bad knees (too much play in the joint), and it went worse and worse, so I had to stop my skiing, mountain climbing, and volleyball. Today are my knees better than ever before in my life, and without any surgery.
How did I cure my knees?
Avoid always to stand, to lay with straight or stiff knees. Have you seen Judoka or other eastern Fighter... they always stand with loose knees. Because if the knees are straight, the joints are inflexible and can be easy hurt. Also, the energy can't flow. Imagine a shock absorber, our knees should absorb every physical and psychology shock and ground our negative emotions. If the knees are straight, then we get tension in our lowest part of our spine... When we are under stress the lowest part of our back is under tension, and we have back pain... 80% of the people who have back pain have also knee pain... and for sure they have too much stress.
Have you seen old people? If the old people standing straight, we see a big gap between the knees. The knee joints are one sided overloaded and so getting worse... (meniscus problems). Also, the supporting muscles from the knee joints are too weak. The gap between the knees and the too weak leg muscles will ruin every knee joints.
What to do? We train the inside and outside muscles of the knees legs. Point both feet 30 to 45 grad inside and make knee bends. This will prevent that we get that gap or will make that gap smaller. Point both feet straight and make knee bends down to the ground. With both exercises, we get the muscles we need.
Where is the pain there is the blockage...
Massage your legs every day and look for the pain spots... The pain points are the area where should massage... after some days the pain is gone, and your leg is getting better. Also, make stretching exercises for the legs.
We need to build up cartilage in the knees and this only possible through movements. Bicycle riding (without getting straight knees) is one of the best. Because of less load on the knees and many movements. Or swimming.
Gelatin, fish collagen have the magic to build up cartilage in every joint of our body. This means body exercise for that cartilage and eating 6 sheets of Gelatin a day (or Gelatin for a half liter) for at least 3 months...
Don't eat acid food, like meat, ketchup, because it will destroy every joint.