I absolutely recommend glucosamine too, but sorry nuthatch, I don't know of alternatives... although I do remember hearing of an arthritis study conducted somewhere in the States (LOL, that REALLY narrows it down) where people due for a hip replacement (as in chronic, top of the operating list) were given a tablespoon of powdered chicken cartilage in a glass of orange juice for three months and less than 5% still needed an operation or had any pain at all... dunno if that product has been developed or marketed in the States - haven't seen it here.

I find that hill riding (going up) makes my knees work hard, and I never do two days of hills (for hills, read the upward inclines that make you work, whther they are mountains or hillocks) in a row - give your knees time to recover.

As you ride more, you develop the muscles around your knees, and they give support and help protect...

As you ride more, you begin to lose weight, and having lost my first half stone, I feel easier climbing hills, I mean, thats half a stone I don't need to drag along with me!

And I have def found cleats on my pedals/shoes help
- going up because I can pull a little...
- going along a straight because I have better momentum and both legs seem to do less work for the same effort, if that makes sense...

Take it easy and be patient... hopefully your body will strengthen to supportt those joints and riding will be a joy...