Hurdlers stretches--one leg straight, one leg pulled into your crotch, lead forward gently. Then turn the bent leg the other way--foot behind you, lean forward again.

Also--leg lifts with weights; I made weights from cat-food jars filled with water. 15 a day, each knee, no pain. No lifts for two weeks, pain comes back.

Make sure your calf muscles are stretched out, too.

Run on softer surfaces--if you're running on concrete, there's no help for you.

Also--I take silica, and that helps with joint paint for me.