What Causes Pain And Cramps On Knee Cap After Applying Pressure?

Good evening, i am a 22 year old, about 5'5 foot, and i am suddenly having problems with both of my knees. Apparently, when i apply too much pressure on it, it starts hurting so badly that i get cramps inside my kneecap. The pain takes a while to go away, what can i do to make this situation better?