Knee trouble in your 20s? Orthopaedic expert sounds the alarm

Dr Aashish K. Sharma, Director of Orthopaedics & Joint Replacement at CK Birla Hospitals, told Moneycontrol, “Your knees don’t care about your age. They respond to how you use them every day. Over the past few years, we’ve observed a clear shift in our OPDs. Patients in their 20s and early 30s are coming in with knee pain, early cartilage thinning, and even alignment issues that we previously associated with individuals in their 40s or 50s.”

Highlighting the key factors behind this worrying trend, he said, “The biggest culprits are prolonged sitting, poor workstation ergonomics, low muscle strength, sudden high-intensity gym routines, and frequent weight fluctuations.”

He explained that extended sedentary hours significantly weaken the muscles supporting the knee, particularly the quadriceps and hamstrings. “When you sit for eight to ten hours a day, these muscles lose strength. Then, if you suddenly engage in heavy squats or long-distance runs over the weekend, the knee joint bears excessive stress. Since cartilage does not have its own blood supply, once damage begins, recovery is slow,” he noted.

Dr Sharma urged individuals not to ignore persistent knee pain, cautioning against assuming it will resolve on its own.

“The good news is that early intervention can make a significant difference. With timely physiotherapy, posture correction, weight management, and in select cases, minimally invasive, joint-preserving alignment procedures using enhanced precision tools, we can slow down or even prevent long-term degeneration,” he added.