Dear sirs,

Recently I had an MRI on both of my knees because my knees were popping easily and I was feeling them tired even after I wake up. I could not stand a minute without forcing them to crack (by twisting them to the sides) in order to relieve them temporary. The MRI showed "shallow femoral trochlea" and therefore a slight dislocation of patella (no space to attach properly on knee). At this point, what can I do to improve its condition, strengthen my knees and minimize any uncomfortable effects? I also tried in the past chondroitin tablets without any benefits. During the day I apply some Biofreeze gel which helps only for some minutes, knowing that this is not a permanent solution.
Can I use knee brace?
Can I keep doing bicycling and rope jumping as before?
For your records, I am a male person, 26 years old and 75kg weight.

Thanks
Neo