Today, young adults often experience knee pain much earlier than the age when joints usually begin to wear out. Many people think knee pain is mainly a problem for older individuals, but physically, people in their 20s and 30s can develop it due to specific mechanical stresses on the knee.
This can be a result of engaging in sports or doing some form of exercise. It is therefore very important to determine the cause of the pain and take the appropriate steps at the right time to resume normal activities.
Common causes of early knee pain
In the younger population, knee pain is generally caused by muscle imbalances, overuse, or trauma, as opposed to the natural degeneration of the knee joint.
- Patellofemoral pain syndrome (Runner’s Knee): This is one of the most common problems that occurs in the knee among young adults. This problem occurs when the movement of the kneecap is not smooth in the normal groove of the thigh bone. As a result, people face dull pain in the knee area, especially when they climb stairs or sit for a long period of time.
- Iliotibial band syndrome: The thick ligament running down the side of the thigh becomes too tight, causing pain in the knee joint, particularly in runners and cyclists, which leads to a sharp pain on the outside of the knee.
- Jumper’s knee: Repeated jumping exercises result in tenderness on the tendon that links the kneecap with the shinbone. Basketball and volleyball players commonly complain of tenderness on the front of their knees during impact activities.
- Soft tissue injuries: Sudden twisting of the knee, sudden changes of direction, or the impact of a direct hit can damage the tissues inside the knee, including the cartilage (meniscus) or the ligaments that support the knee. These injuries often cause swelling, a popping sound or sensation, and sometimes the knee may feel unstable or as if it might give way.
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Treatment options
In modern sports medicine, the focus is on 'active' recovery, not 'rest' recovery. To treat effectively, one has to intervene specifically.
- The Peace and Love Protocol: Modern sports medicine has advanced beyond the traditional methods of simply icing the affected area and bed rest. Instead, the PEACE and LOVE protocol is the new way of managing injuries. Each letter in the PEACE and LOVE protocol represents the different stages of the recovery process. The PEACE protocol is the first stage in the injury management process. It involves protecting the injured area, elevating the affected limb, and compressing the injured part. On the other hand, the LOVE protocol involves the gradual recovery process through load, optimism, vascularisation, and exercise.
- Hip and glute strengthening: The knee often serves as a victim of weak hips. When the gluteus medius is unable to hold the pelvis stable, the knee buckles inwards during movement. Building the strength of the hip abductors and the vastus medialis muscle will give the necessary support to hold the kneecap in the correct groove.
- Mechanical adjustments: Footwear is one of the key factors that affect the joint. For example, over-pronation, where the foot rolls inward, causes the knee to rotate unnaturally. This can be corrected with corrective footwear or athletic shoes. Young adults should also be aware of their training volume, which should be progressed gradually.
Seeking professional advice
While many young adults can alleviate their discomfort with specific strengthening, some symptoms should be checked by a medical professional. For example, if there is constant swelling, inability to bear weight, or if one of the joints 'locks' into place, there is a mechanical problem.
Early intervention can alleviate temporary discomforts from becoming long-term hindrances. By addressing the cause of the discomfort and developing a strong supporting muscle structure, young adults can enjoy healthy joints for decades to come.
(Dr Senthil Kamalasekara is doing his fellowship in Knee & Hip Surgery at Apollo Spectra Hospital, Chennai)
The opinions expressed in this article are those of the author and do not purport to reflect the opinions or views of THE WEEK.