<s>[INST] I have quite severe pain in both knees after a long cycle. The pain is on the outer side of knees, I have found it eases by sitting cross legged and bending forwards. Maybe worth pointing out that both knees tend to make noise and seem to be a bit loose? I m into yoga and various sports, little running, cycling, kayaking and crossfit too. I m 45. Please help? [/INST] Hi Dear, Welcome to Chat Doctor. Understanding your concern. As per your query you have pain and unusual sound in knee. Well there can be many reasons for symptoms you mention in query like bursitis, knee cap injury, tendinitis, ALC injury and torn meniscus. I would suggest you to apply warm compresses, do light stretching exercises, take proper rest and take ibuprofen or acetaminophen for pain. Consult orthopedic surgeon for proper examination. Doctor may order CT scan along with physical examination. Doctor may prescribe muscle relaxant along with anti-inflammatory or may recommend physical therapy or surgery in severe damage. Hope your concern has been resolved. Get Well Soon. Best Wishes, </s>