Hmm I’ve had a fair few knee troubles.
As you are getting it checked out, it can only be a good thing, you will either discover:
– you have a problem with your knees, and learn how to fix it
– that your knees have no damage and that what you are doing isn’t doing them any harm (woohoo!)
If you can get an MRI scan that’s probably the best way to get it looked at (but then they aren’t exactly conclusive)
I’ve taken glucosamine sulphate in the past, and last time I looked into it, it was not proven to have any beneficial effects for knee pain sufferers: (http://en.wikipedia.org/wiki/Glucosamine#Evaluation_for_health_effects)
Generally the path to knee recovery is:
– Muscle strength (you need strong leg muscles to support the knee, quads and hamstrings especially)
– Good flexibility (if your muscles/ligaments are tight they will pull your kneecap/leg out of correct alignment)
– Increasing Stamina, ability to do something over and over, but build this up, don’t overdo it! Cycling and walking are good.
– Proprioception – WTF?! It was a new one on me, basically, this is your body’s method of knowing where your body parts are all the time. Right now if you close your eyes, you will know where each leg is, if your legs are crossed, etc. So knowing where your limbs are is important, if your brain gets this slightly wrong and you are doing the same movement over and over again, 1000s of times e.g. running incorrectly, turning your foot in when do your pedal stroke, then it could cause damage to your knee/ankle/etc. You can improve this by balancing excercises, and standing on one leg, then start closing your eyes to make it harder!
It sounds like you have a bit of osteoarthritis.
Caveat: I’m not a physio or anything, I have just read a few “knee” books trying to sort my own out. I’ve been to physios and specialists, had 2 MRIs, and an ultrasound. But I like knowing what is going on, this is a good short book, and summarises the general excercises you can do to help your pain that ties in with those 4 things I mentioned earlier. Good luck!