Many of us spend the day bound to our desks, with little physical exercise. How does a sedentary life affect knees, especially those over 40? Dr Raju Vaishya, senior consultant, orthopediac, joint replacement surgery, Indraprastha Apollo Hospitals, says: “A sedentary lifestyle can be especially harmful to knee health after the age of 40. With age, joints naturally lose some flexibility and cartilage begins to wear down. Lack of movement accelerates this process by weakening the muscles that support the knee-particularly the quadriceps, hamstrings, and calf muscles. When these muscles are weak, the knee joint takes on more strain, leading to stiffness, reduced mobility, and an increased risk of injury. Sedentary behaviour also contributes to weight gain, which places extra pressure on the knees, worsening conditions like osteoarthritis. Inactive joints also receive less blood flow and synovial fluid (which lubricates and nourishes cartilage), which may speed up joint degeneration. Over time, this can result in chronic knee pain, inflammation, and reduced function. Regular movement, even light activity like walking or stretching, can significantly improve knee strength, joint lubrication, and overall mobility, helping prevent age-related knee issues.”
What are the warning signs of knee trouble?
Early warning signs of knee trouble often start subtly and are easy to dismiss. One of the first indicators is persistent or recurring pain-especially when walking, climbing stairs, or getting up from a chair. Swelling around the knee, either immediately after activity or at rest, is another red flag. Stiffness, particularly after sitting for long periods, or difficulty straightening the knee fully, can suggest joint degeneration. A popping or grinding sensation (crepitus) during movement, or a feeling that the knee is unstable or “giving way,” may indicate ligament or cartilage issues. In some cases, redness or warmth around the knee points to inflammation or infection. If knee pain persists beyond a few days, worsens with activity, or limits daily movement, it is wise to consult a doctor. Ignoring early signs can lead to worsening damage, particularly if caused by conditions like arthritis, tendonitis, or
meniscal tears.
Do any exercises also hurt knees? If yes, which?
Yes, certain exercises can aggravate knee pain or cause injury, especially if done incorrectly or too intensely. High-impact activities like running on hard surfaces, deep lunges, jump squats, and step-ups on high platforms put significant pressure on the knee joint and can worsen existing issues like arthritis or meniscus problems. Exercises that involve twisting or abrupt directional changes-like basketball or football-can strain ligaments. Improper form during squats or leg presses (e.g., letting knees go past toes or turning knees inward) can overstress the patella (kneecap). Additionally, cycling with a poorly adjusted seat or using very heavy weights without knee support may also cause discomfort. That said, exercise is still crucial for knee health. The key is to choose low-impact, knee-friendly activities like swimming, walking, stationary biking, and controlled strength training. Consulting a physiotherapist or trainer can help modify workouts to protect the knees while staying active.
What are the dos and don’ts to keep knees healthy and mobile?
Dos: Keep your weight in check to reduce pressure on the knees. Stay physically active-choose low-impact activities like walking, swimming, or cycling to strengthen muscles without strain. Stretch regularly to maintain joint flexibility, especially your hamstrings and quadriceps. Strength training for the legs, hips, and core helps stabilize the knee joint. Wear proper footwear that supports your feet and aligns your knees. Warm up before exercise and cool down afterward. Maintain good posture and form while lifting or bending.
Don’ts: Avoid prolonged sitting or standing without movement. Don’t ignore knee pain—rest and seek medical help when needed. Don’t rely on high-impact or repetitive knee-bending exercises like deep squats or long-distance running without proper technique. Avoid sudden increases in workout intensity. Don’t wear worn-out or improper shoes. Also, don’t self-diagnose-if knee issues persist, consult an orthopedist or physiotherapist for a tailored plan. Small adjustments in daily habits go a long way in preserving long-term knee health.
