Whats wrong with my knees how can i fix them do i need surgery?

Im only 23 im 6 foot 180 pounds the first time i messed up my knee was when i poped my left knee out doing pushups but i poped it back in and it healed fully by 2 months later.I lift weights and would do squats lunges and deadlifts and least 1 day a week and i was always running around and jumping around and playing sports.I banged the sides of my knees into weight benches alot in a tiny little weight room i use to workout in.and also when playing handball i twisted my knee if you know what i mean the only way i can explain it is my knee twisting from a suudden movement tried to make and it twisted and wa spain and was really messed up after that and would always be stiff it would heal a little then i would play football and stiffen and mess it up again.both my kness are a little messed up my left is much worst though if i try to stretch my left leg and lift my left leg up behing my but and pull my foot all the way back into my but i cant pull it all the way because of tension and pain in knee.somedays will be worst then others some days my knees will be more stiff some days their fell almost 100% which are not very much days.for example if i grab a ball and take a couple steps and throw it powerfullyas far as i can usually unless my knees are really good that day ill get a shooting pain in my left knee when i release it.I cant still run and play sports and still deadlift 400 pounds but im not 100% and somedays my kness will be really stiff especially if i have to sit in a small car bunch up in back seat.if i play tackle football the following days my knees will be reallyy stiff and sore.i do stretches toe touches and sit flat down and reach my toes which gives you that burning felling in your knees but i dont think these help.my right knee aint that bad but left can be pretty bad is their any way i can fix this without surgery