Knee pain is no longer a problem seen only in older adults. Today, many young people in their 20s and 30s experience knee pain, stiffness, swelling, or discomfort while running, climbing stairs, exercising, or even sitting for long periods.
At Sanjeevni Plus Hospital, Rohtak, we often see young patients from Rohtak, Sonipat, Jhajjar, Hisar, Jind, Bhiwani, Panipat, Karnal, and other parts of Haryana seeking treatment for knee pain and sports injuries.
The problem is especially relevant for Haryana students preparing for Army, Police, and other physical recruitment tests, young athletes, gym-goers, runners, and people with physically demanding jobs.
The important question is: Why are knee problems appearing at such a young age, and what can you do to protect your knees?
According to Dr. Narender Rohilla
Dr. Narender Rohilla
Senior Orthopaedic Surgeon & Joint Replacement Specialist
MBBS, MS, MCh (Ortho)-(USA), Ex-AIIMS
25+ Years of Experience | 20,000+ Patients Successfully Treated
According to Dr. Narender Rohilla, young people should not ignore repeated knee pain simply because of their age. Overtraining, incorrect exercise techniques, sports injuries, excess body weight, weak muscles, and inadequate recovery can all contribute to knee problems.
Early diagnosis and the right treatment can help prevent a minor knee problem from becoming a long-term injury.
Why Are Young People Developing Knee Problems?
1. Too Much Running or Exercise
Suddenly increasing running distance, gym workouts, squats, or sports training can put excessive stress on the knees.
This is particularly important for Army and Police aspirants in Haryana who may increase their running and physical training quickly while preparing for recruitment tests.
2. Wrong Exercise Technique
Squats, lunges, jumping, and weight training performed with poor technique may put unnecessary pressure on the knee joint.
Working out harder does not always mean working out better.
3. Sports Injuries
Football, cricket, kabaddi, running, wrestling, and other sports can sometimes cause ACL injuries, meniscus injuries, ligament sprains, and other knee problems.
A twisting injury, sudden direction change, or awkward landing should not be ignored if pain or swelling continues.
4. Being Overweight
Extra body weight increases the load placed on the knee joints during walking, running, and climbing stairs.
Maintaining a healthy weight can reduce unnecessary stress on the knees.
5. Weak Leg Muscles
Weak muscles around the knees and hips may reduce joint support. Proper strengthening exercises can improve stability and help protect the knees.
6. Long Hours of Sitting
Students, office workers, gamers, and people working on laptops may spend several hours sitting without enough movement.
Long periods of inactivity can contribute to muscle weakness and stiffness.
7. Ignoring Small Injuries
One of the biggest mistakes young people make is continuing to run, play sports, or exercise despite persistent knee pain.
Pain that keeps returning is your body’s warning sign and should not simply be ignored.
Warning Signs of a Knee Problem
Consult an Orthopaedic specialist if you experience:
- Knee pain while running or exercising
- Pain while climbing stairs
- Persistent swelling
- Knee stiffness
- Difficulty bending or straightening the knee
- Knee locking or giving way
- Pain after sitting for a long time
- Difficulty walking normally
- Persistent pain after a sports injury
Not every clicking or cracking sound means there is a serious knee problem. However, knee sounds accompanied by pain, swelling, locking, or instability should be evaluated.
Special Advice for Haryana Army & Police Aspirants
Many young people across Haryana prepare for Army, Police, paramilitary, and other physical recruitment examinations that require regular running and intense physical training.
Training without proper preparation can increase the risk of knee and sports injuries.
Young aspirants should:
- Increase running distance gradually
- Warm up before training
- Wear suitable footwear
- Strengthen the legs and core
- Include adequate rest and recovery
- Avoid suddenly increasing workout intensity
- Stop training if there is significant pain or swelling
- Get persistent injuries evaluated early
Ignoring an injury and continuing intense training can turn a small problem into an injury that affects your preparation.
How Can Young People Prevent Knee Problems?
Maintain a Healthy Weight
Keeping body weight within a healthy range reduces unnecessary pressure on the knees.
Strengthen Your Leg Muscles
Regular strengthening of the thighs, hips, and surrounding muscles can improve knee stability.
Warm Up Before Exercise
Give your muscles and joints time to prepare before running, sports, or gym workouts.
Increase Training Gradually
Avoid suddenly doubling your running distance, weights, or workout intensity.
Give Your Body Time to Recover
Rest is an important part of training. Muscles and joints need recovery time after intense exercise.
Don’t Ignore Persistent Pain
If knee pain keeps returning, seek medical advice instead of depending only on painkillers or home remedies.
Can Physiotherapy Help Young People with Knee Pain?
Yes. Depending on the cause of knee pain, physiotherapy can help improve strength, flexibility, balance, and movement.
Dr. Roshni – Physiotherapist
At Sanjeevni Plus Hospital, physiotherapy and rehabilitation may be recommended for:
- Sports injuries
- Running-related knee pain
- Muscle weakness
- Knee stiffness
- Post-fracture rehabilitation
- Post-surgery rehabilitation
- Strength and mobility improvement
However, the cause of knee pain should first be properly identified because not every knee condition can be treated with exercises alone.
When Is Surgery Needed?
Most young people with knee pain do not automatically need surgery.
Surgery may be considered for certain conditions such as:
- Major ligament injuries
- Certain meniscus tears
- Serious fractures
- Significant joint damage
- Persistent instability
- Injuries that do not improve with appropriate non-surgical treatment
The treatment decision depends on the exact injury, symptoms, activity level, and medical evaluation.
Cashless Treatment & Government Panel Facilities
Sanjeevni Plus Hospital, Rohtak provides facilities for eligible patients under:
- ECHS
- CGHS
- Ayushman Bharat
- Haryana Government Health Schemes
- ESI
- Major TPAs
Eligible Haryana Government employees, Army personnel, ex-servicemen, retired Army officers, ECHS beneficiaries, and other covered families can contact the hospital’s panel desk to check their eligibility and applicable treatment coverage.
Why Choose Sanjeevni Plus Hospital, Rohtak?
- NABH Accredited Multi-Specialty Hospital
- 25+ Years of Orthopaedic Experience
- 20,000+ Patients Successfully Treated
- Advanced Orthopaedic and Sports Injury Care
- Physiotherapy & Rehabilitation
- Joint and Fracture Treatment
- 24×7 Emergency & Trauma Support
- Cashless Treatment Facilities
- ECHS, CGHS, Ayushman Bharat, Haryana Government Schemes, ESI & Major TPAs
Book a Consultation
Call: 89589 68000
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If you are young and experiencing knee pain while running, exercising, playing sports, or climbing stairs, don’t assume that it will automatically disappear. Finding the cause early can help you protect your knees and stay active for years to come.