I'm thinking that it would be important first to know whether there's a medical problem with your knee/knees. It wouldn't be useful for a bunch of people to suggest things, if it turned out you've got a problem that ought to be addressed medically or at least get a doctor's clearance for exercise so you don't do any damage.
Ruth in Cookeville, TN Central Time Zone
Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh
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