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Who gave you the diagnosis? Sounds like getting a referral to a specialist for examination, X-rays (to assess joint space) and MRI (to get more detail on the bone surface and other structures like meniscus) would be sensible. I'd also see a sports physio and get a water based and land based exercise and stretching programme (do you stretch regularly especially after exercise?) and also get some custom orthotics made to help the flat feet (and any other deformity). Sports massage might also ease tight muscles which can be a major contributor to knee pain and stiffness (as well as daily stretching)It might be time to ease off the impact sports, gym and weights and avoid doing things that aggravate the pain (like kneeling without a cushion, or squatting) or cause inflammation (if the knees get swollen, use ice to dampen the inflammation as this will damage the joint surfaces further in time. Swimming and cycling (on a properly set up bike) are more knee friendly (for arthritic knees as you suspect) and great CV exercise.Good luck
Do you have private healthcare? Will speed an orthopaedics appointment up immeasurably! (Or the funds to pay?)Unfortunately, if it is widespread arthritis, your options at 34 are very limited as knee replacement is unlikely an option. So it’ll be exercise, medication and lifestyle modification (do anti inflammatories and painkillers like paracetamol taken regularly help with pain and stiffness?)In the meantime, get stretching and swimming. A good physio should be able to assess what’s best even without scansOrthotics wise, custom ones are far better as they are made from moulds of your feet and take any misalignment into account (are you bow or knock kneed when you stand up straight with feet together?)