Managing arthritis in knee

All,

I’m 36 yrs old, 6’4, 210lbs. I ran D1 cross country in college, which often meant running 60-80 miles a week on asphalt during the training season. My legs took a beating. Two stress fractures in my shins, some mild arthritis in both hips, and over the last few years I’ve noticed some mild but persistent joint pain in my right knee. It doesn’t interfere with squatting or pulling. I have noticed it the most if I try to run at a relatively hard pace or do anything that resembles jumping. The pain is in the “center” of my knee… this isn’t patellar tendinopathy or anything like that. It tends to flare up the day after. Mostly noticeable when going down stairs.

Right now, I do zero running and I’m not doing anything explosive like the olympic lifts. BUT, I really enjoy doing those things. I have some crazy goals in mind that I want to accomplish before I’m too old to do so.

Is there anything I can do to keep the knee issue from getting worse? It is manageable right now, but I have no idea what it will do if i really start ramping up the mileage and running hard again during a GPP block.