Strengthen your quads.
I don't think it will fix your problem with pain during cold weather, but it will help walking and running.

What did your doctor suggest?

I don't know if my quads could get much stronger..Between soccer gymnastics, cheerleading, and badminton I worked them out pretty good. I've just always played sports and have always been in shape especially in the legs.

My doctor gave me a knee brace to wear during sports which I couldn't even wear anyways because I couldn't run in it because my knee couldn't bend. So I wear my own.

Has your doc ordered an MRI to rule out any ligament, or meniscus injuries. Just because you work out the quads, that don't mean that your ligaments or carilage wont tear. I have very strong quads, but look at what Im going through, a whole lotta knee problems. Plus if your a woman then your quads are always going to be weaker than a man's.

I didn't say it was going to fix everything, just that it would make it easier or less painful to walk or run. It wouldn't stop things from tearing, but it will reduce the risk of it happening and make your knee more stable.

I've been there, done that with meniscus and ACL tears too. My doctor always told me told me to strengthen my quads. I have also noticed that I have less pain when I walk during the day when I'm in season and working out daily, although I swim and don't put a large amount of strain on my knees which I think is what the op's problem is.

Manuftw82, do you still do all these sports? I had thought you wanted help just getting through the day, not training for a sports team. The sports you just named put a lot of strain on the knee. You should probably go back to your doctor or trainer and talk this over with them. You may need to take a break from sports for awhile.

WHAT IS THIS IN THE KNEE?

It's fluid in the knee that's casued by some other problem like arthritis or a knee injury, especially torn cartilage. You should see a doctor to treat whatever problem you have that's causing the fluid.

I haven't had an MRI just an xray. I don't play soccer anymore or badminton and I'm taking a year off from cheering and gymnastics.

Do you have trouble bending your knee at all? Has it ever felt unstable or does it just hurt?

I'm really surprised your doctor didn't recommend low impact exercises. Try cycling(stationary bikes), swimming, or even just leg lifts (Flex the quad for a few seconds, then lift the leg with your quad still flexed)

I started my knee problems mid basketball season, right after swimming season. I wasn't out of shape by any means and these were the exercises I was told to do by my doctor just as my friends were told to.

But I really recommend that if you are in pain when you walk then you should go back to your doctor.

There are food supplements that can help with cartilage repair. Try looking for glucosamine sulfate and chondroitin sulfate. Don't buy the ones that says chondroitin HCl (hydrochloride) as this does nothing at all. If you want more information, just send me a private message.

He recommended physical therapy this time. But I'm going to my chiropracter first before anything. And my mom told me about supplements because she uses them thanks.

My knees aren't hard to bend to straighten or anything they just hurt and sometimes they grind.