Try yoga? Genuinely you need to fix this while you’re young cause knees are one of the most important things when you’re old. There’s a content creator that talks about “bulletproof knees” maybe that would help? I have strong knees from years of gymnastics and stuff so I don’t know explicitly.

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check out tips for crepitus, it's the cracking sound. Finding the balance between exercise and rest is so necessary. Heat will help loosen the muscles up, and cold will ease inflammation. Elevate your feet while you're resting. You may benefit more from stabilizing types of exercise than flexibility types of exercise. Calcium, protein, and creatine are going to be helpful too.

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