Knee pain is no longer a problem only for older adults. Many young Indians between 25 and 40 now struggle with daily knee discomfort. In clinics across Hyderabad, Dr. Suhas Masilamani A.B meets more young adults reporting early symptoms linked to lifestyle, work habits, and fitness mistakes.
This guide explains why knee pain is increasing in young people, the main causes, prevention tips, knee strengthening exercises, and when to see an orthopedic specialist. If you are under 40 and facing knee issues, this will help you understand the right next steps.
Why Knee Pain is Increasing in the 25 to 40 Age Group
Young adults should ideally have strong and healthy knees. Still, the number of people under 40 searching for help with knee pain among young adults in Hyderabad has increased a lot in the past few years. The main reasons include:
- Long sitting hours in work-from-home or office setups
- Lack of movement during the day
- Sudden interest in heavy gym workouts without proper training
- Increased obesity and low muscle strength
- Previous, unnoticed injuries from sports or running
Modern lifestyles are making the knee joint work harder while the muscles around it remain weak.
Main Causes of Knee Problems Under 40
1. Sedentary Lifestyle
Sitting for long hours tightens the hip and leg muscles. Weak muscles make the knee take extra pressure. This is one of the most common reasons for growing knee problems under 40.
2. Obesity and Weight Gain
Extra body weight puts constant stress on the knee joint. This leads to early cartilage wear and tear, which can increase the risk of early arthritis.
3. Improper Exercise or Overtraining
Many young adults jump into high-intensity workouts without proper warm-up or technique. This causes ligament strain, meniscus tears, and long-term knee instability.
4. Previous Injuries
Old accidents, sports injuries, or gym injuries can slowly turn into chronic knee pain if ignored.
5. Early Arthritis
There is a rise in early arthritis among young adults. Lack of movement, poor posture, and weak joint support increase the chances of cartilage damage. This is why early arthritis prevention is becoming important in India.
Warning Signs You Should Not Ignore
Some symptoms show that your knee needs quick medical attention. Visit a specialist if you notice:
- Pain that lasts more than two weeks
- Sharp pain while climbing stairs or squatting
- Swelling or stiffness in the knee
- Clicking or locking of the knee joint
- Difficulty in walking after exercise
- Pain that increases after sitting for long hours
Ignoring these signs can delay treatment and worsen the condition.
Prevention Exercises and Lifestyle Changes
Good habits can protect your knees and prevent early joint damage. These simple steps work well for young adults.
1. Light Activity During the Day
Take short walks every one or two hours. This keeps the knee joint active and reduces stiffness.
2. Weight Management
Maintaining a healthy weight reduces pressure on the knee. Even a small weight drop can improve knee pain.
3. Knee Strengthening Exercises
- Start with safe and simple movements:
- Straight leg raises
- Wall sits
- Hamstring stretches
- Step-ups
- Glute strengthening bridges
These knee strengthening exercises build stability and support the joint.
4. Correct Exercise Technique
Warm up before workouts. Avoid heavy lifting or jumping exercises without expert guidance. Focus on proper form.
5. Good Footwear
Choose shoes with soft cushioning and good grip. This reduces stress on the knee while walking or running.
When to See an Orthopedic Specialist
If knee pain affects your daily routine, walking, or exercise, it is best to consult a specialist. Early diagnosis helps prevent long-term damage.
You can meet Dr. Suhas Masilamani A.B, Orthopedic Specialist in Hyderabad, for complete evaluation and treatment. He offers guidance on preventive care, physiotherapy, and advanced treatment options for young adults.
Book an appointment with Dr. Suhas Masilamani A.B, Orthopedic Specialist in Hyderabad.
Or contact us to learn more about prevention, physiotherapy, and treatment options for young adults.
Frequently Asked Questions
1. Can knee pain in young adults happen even without injury?
Yes. Many young adults experience knee pain without injury because of long sitting hours, weak supporting muscles, and daily strain that slowly overload the joint and create discomfort over time.
2. Does sitting cross-legged cause knee pain in people under 40?
Sitting cross-legged for long periods increases pressure on the knee and hip. This position can irritate soft tissues in young adults who already have weak muscles or poor posture habits.
3. Can vitamin deficiencies cause knee pain in young people?
Low Vitamin D or calcium levels weaken bones and reduce joint strength. Many young adults notice knee discomfort linked to nutritional deficiencies that affect muscle support and cartilage health.
4. What is the best sleeping position for knee pain relief?
Sleeping on your back with a pillow under your knees or on your side with a pillow between your legs keeps the joint aligned and reduces unnecessary pressure overnight.
5. Who is the best orthopedic doctor in Hyderabad for young adults with knee pain?
Dr. Suhas Masilamani A.B is widely trusted for treating knee pain in young adults and providing personalised recovery plans. Book an appointment today to get expert guidance and long-term relief.