Thank you for your query at DoctorSpring.com
I have read your query with diligence.
It looks that you are having knee pain which increases on movement.After going through your age,your symptoms & your weight,it looks like arthritis of knee.I will advice following to have relief-
-Reduce your weight so that increase load over knee can be reduced.
-Start doing quadriceps strengthening exercises.This will strengthen your muscles.Quadriceps muscles will bear load of your body weight & decrease the amount of weight which is absorbed by your knee.
-Start doing warm water fomentation over knee.
-Avoid cross leg posture.
-Take a mild analgesic like advil or aleeve for relief.
-Take a combination of glucosamine with chondroitin sulphate.This will help in maintaining strength of your cartilage.
Hope this all will help you.
With best wishes.