Knee Pain After 40: Osteoarthritis Causes, Exercises and Myths40 के बाद घुटने का दर्द: ऑस्टियोआर्थराइटिस के कारण, व्यायाम और भ्रम

Knee osteoarthritis (OA) is the most common joint problem in India, partly because of habits like squatting, sitting cross-legged and using Indian-style toilets, along with rising weight and inactivity. It is a "wear and repair" problem of the cartilage, not simply old age.

Common symptoms

• Pain while climbing stairs, getting up from a chair or the floor
• Short morning stiffness (usually less than 30 minutes)
• Crackling sound (crepitus) in the knee
• Swelling after long walks; bow-legs in advanced cases

Exercises that really help

• Straight-leg raises: lie on your back, tighten the thigh, lift the straight leg 30 cm, hold 5 seconds; 10 times each leg
• Quadriceps setting: press a rolled towel under the knee, hold 5–10 seconds
• Walking on flat ground, cycling or swimming
• Losing even 5 kg noticeably reduces knee load and pain

Myths and facts

• Myth: Rest is best. Fact: Regular, correct exercise is the most effective long-term treatment.
• Myth: Oil massage cures arthritis. Fact: It may relax muscles but does not repair cartilage.
• Myth: Every knee pain needs surgery. Fact: Most patients do well without a knee replacement.
• Myth: Repeated steroid injections are harmless. Fact: Frequent injections can speed up cartilage damage.