Many people first notice knee pain in their forties: a little stiffness after sitting, discomfort on stairs, or a dull ache at the end of the day. Usually it is the start of osteoarthritis, the slow wear of the cartilage that cushions the knee joint.
Why does knee wear start?
- Age: cartilage becomes thinner and less elastic over time
- Body weight: every extra kilo adds load on the knees with each step
- Weak thigh muscles: the quadriceps act as shock absorbers for the knee
- Old injuries: a past ligament or meniscus injury can speed up wear
- Daily habits: frequent squatting, sitting cross-legged and climbing stairs
Warning signs
- Pain on getting up from a chair or the floor
- Swelling or warmth around the knee
- A grinding or crackling sound
- The knee feels stiff in the morning for more than a few minutes
What helps at home
- Stay active with walking on flat ground or cycling
- Do simple strengthening exercises such as straight-leg raises
- Use a cold pack for swelling and a warm pack for stiffness
- Avoid deep squats and sitting on the floor when the knee is painful
- Keep your weight under control
When to see an orthopaedic doctor
Book a consultation if the pain lasts more than two weeks, the knee swells repeatedly, or it locks or gives way. Early treatment with medicines, physiotherapy and, when suitable, injection therapy can slow wear and keep you walking comfortably for years.