My knees pop and some times hurt when i bend what can i do?

Probably weak quads: People with weak quadriceps tend to have problems with knee. The quadriceps are the groups of muscle on top of the thighs. It's known that regular wearing of high-heels can weaken the quadriceps. I suggest starting quads strengthening exercise 4-5 times a week with a daily 10-15 repetitions of leg raise against 5-10 lbs weight to start.