The joints in your knee have started deteriorating and the knee cap is not providing cushion between your upper leg and lower leg bone, so you have started getting pain.
Bones reach their full strength by the age of 30 (so workout, take calcium in diet or supplements at a early age itself) and after that it only goes down. Only thing you can do is to maintain your bone strength by proper calcium rich diet, good physical work (do running, yoga, weights anything that pumps your heart beat madly for atleast 20 min everyday, but be safe as well, don’t overdo anything). f If you wanted to start taking care now, inspite of all this your bone will not improve drastically (may be 10 percent it can improve. As you know once old age sets in means somethings are irreversible, so we have to maintain before the problem occurs).
So don’t blame your exercise, the diet, calcium supplements(although i suggest take natural calcium through diet or a branded ayurvedic natural calcium supplement) if you start later in life. But don’t give up hope, if you do it religiously even now and take step by step everyday and increase workout slowly (if your case is severe, don’t start with heavy physical activities right away), take, good diet, lots of sunshine (yes, sunlight has vitamin D which helps absorb calcium in body,don’t go for supplements for this also), you will surely achieve progress in a few years without pain of surgery, bone replacement and other painful techniques.
But still consult a doctor and then you take call on yourself also whether you have the capability that you can bring back your body back again or is it too dangerous.
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