Ok....first off, see an orthopedic. You may need an MRI to determine any damage to the ligaments and/or meniscus.
Also, pop on a supportive brace, one that allows for a full range of movement.
Third....understand this.......I am 5' 2" tall. An average person with my height should weigh around 118. The average person exerts 600 lbs of impact pressure on the knee with every step. A person who is overweight is going to obviously exert more force on the joint.
Do not limit yourself to chair exercises, but definitely see a doctor first. If there's a tear in there, or one of your ligaments is weak, they can determine the appropriate course of treatment.
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