Knee pain is often considered a problem associated with ageing or sports injuries. However, a growing number of people in their 20s and 30s are experiencing pain around or behind the kneecap, even without a fall, twist or obvious injury. From long hours at a desk to sudden intense workouts , everyday habits could be contributing to the problem.
“The knee is a resilient joint, but it still needs time to adapt to changes in physical load. “These factors generally don’t cause a problem overnight. Even gradual weight gain can increase the mechanical load placed on the knees during everyday activities such as walking and climbing stairs. Mild soreness after an unusually demanding workout may settle within a day or two. However, persistent pain during routine activities such as sitting, walking or climbing stairs should not be ignored. Building consistent quadriceps and hip-strengthening exercises into your routine, increasing workout intensity gradually and wearing appropriate footwear can help reduce unnecessary stress on the knees.
One common pattern is the “weekend warrior” effect, being largely sedentary during the week and then suddenly running long distances, playing sports or doing an intense gym workout over the weekend. Going from very little activity to a high-intensity workout without adequate progression can put unnecessary stress on the joint,” said Dr Thakral. It is the repeated, unbalanced stress over weeks, months and years that can eventually manifest as persistent knee pain,” Dr Thakral said.
