According to Dr. Narayan Hulse, Senior Director, Department of Orthopedics, Fortis Hospital, Bannerghatta Road, Bengaluru (India), knee pain is common in middle-aged people, but this condition is now increasingly common in younger age groups, especially office workers, high-intensity practitioners and people with reduced exercise. This is not a normal phenomenon, but a direct result of modern living habits and lifestyles that affect knee joint health.
Why does knee pain appear sooner?
Dr. Narayan Hulse says that modern lifestyle with prolonged sitting and lack of exercise is considered the main cause. When sitting too much, the stable muscle groups around the knees become weak, the poor posture prolongs, causing the joints to bear more pressure. In addition, many other common factors also contribute to the increasingly younger condition of knee pain.
Inappropriate exercise: High-intensity exercises such as plyometrics, jogging, squats or HIIT can cause joint overload if you do not practice correct posture, do not warm up thoroughly or do not give your body proper rest.
Muscle imbalance: When the thighs, hip and calf muscles are weak or tense, the knee joint is not fully supported and is subjected to great load even during normal activities, leading to pain, discomfort and increased risk of damage over time.
Unsuitable flat feet or shoes: The structure of the feet directly affects the linearity of the feet. flat feet, standing for long periods or wearing poor support can change your posture and put pressure on your knees.
Excess weight: Excess weight puts significant pressure on the knee joint at every step. This increases the rate of cartilage degeneration and causes pain earlier than usual.
Excessive or irregular activities: Walking around a lot, climbing stairs continuously, playing suddenly sports on weekends or exercising infrequently can all cause joint damage.
Warning signs to watch out for
Some symptoms that can signal deep damage and need to be checked by a doctor:
swelling or stiffness
Stretching, swerving when moving
Pain when climbing stairs or squat
Pain, discomfort after sitting for a long time
Difficulty stretching or bending your knees
Ignoring these symptoms can lead to premature joint degeneration or cakes pain syndrome.
How to protect your knees in your 30s?
Most cases of early-stage knee pain can improve significantly if they change their living habits.
Strengthen your around-the- joint muscles: focus on the quadriceps, hamstrings, glutes, and core.
Maintain a reasonable weight to reduce pressure on joints.
Maintain gentle movement such as walking, cycling or swimming to increase endurance without overloading.
Choose the right shoe, support your arches, and keep your feet, knees, and hips well connected.
Warm up fully, improve flexibility and hold the correct posture during your workout.
The information in the article is for reference only, not a replacement for medical diagnosis or treatment. You should talk directly to your doctor for accurate advice that is suitable for your health condition.
