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How to avoid knee pain?

Q: I am a 39 years old man experiencing knee pain in both legs since the last 5 days while climbing the staircase. This is the first time I have had this problem. Also, I hear a slight sound in both ankles & knees while doing sit ups. Is this normal? Due to my knee pain I feel that the sounds are abnormal. I am worried if this would lead to arthritis. My younger brother suffered from the same 6 years back but recovered. I want to wait for a while before visiting an orthopaedic surgeon.

A:The kind of problem you have described is a very common problem in weight bearing joints. It relates to the concept of wear and tear of the joints and is seen prominently around middle age. There is nothing much to worry. You can follow the following advice:

  1. Keep a check on your weight.
  2. Avoid cross-legged sitting and squatting.
  3. Avoid extreme positions for the knee joint.
  4. Try doing the following exercise:
Press your knee down on the bed (in long sitting position) and relax. Do this for five minutes. You can do this exercise even in standing (tightening your knee and relaxing), and sitting on a chair (stretching your leg out on the heel). Press your knee down and relax. Do this exercise at least 6 to 7 times a day in any position you are comfortable.


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