A Guide to Understanding, Preventing, and Managing Knee Pain In Middle-Aged Adults

Blogs25 Sep 2024

Knee pain can be a worrisome companion, especially as you near your 40’s . It is a common issue that typically stems from wear and tear through physical activities. In this article, we will explore common knee pain reasons and other related problems, why they occur, how to spot them and learn how to treat them correctly.

Symptoms of Knee & Joint Pain

Recognising the symptoms of knee and joint pain is crucial for early intervention. So, if you have just returned from playing your favourite sport and you are sensing some discomfort in your knee, then please do not ignore this sign. It can be something that you should get checked. Hence, to help you gauge the signs and symptoms early on, we have listed them below:

• Experiencing persistent pain, either dull or sharp, can be an alarming sign. 
• Noticing swelling around the knee area can point to inflammation or injury. 
• While using your knee, if you find it stiff and harder to move then that could indicate an underlying issue. 
• If you hear unusual popping or clicking sounds it could mean that there’s an issue with your joints.

Possible Causes of Knee Problems

The knee is a complex joint and a marvel at that, as it helps us perform a variety of functions. In fact, you may not know this, but your knees absorb about 1.5 times your body weight! That much pressure over a long period is bound to cause an issue. So, let’s understand some of the most common causes of knee problems in middle-aged individuals above 45 years.

1. Arthritis

Osteoarthritis, often referred to as wear-and-tear arthritis, is one of the most common issues in older adults. As we age, the protective cartilage in the knee begins to wear down, leading to pain, swelling, and stiffness. Some other prevailing forms of arthritis during this age are rheumatoid arthritis and post-traumatic arthritis. These can also be a genetic issue in some people.

2. Injuries

Injuries are major causes of knee pain too. Many who play sports such as basketball or running can be prone to ACL or anterior cruciate ligament injuries and fractures frequently. Other common knee injuries that may cause knee pain are knee bursitis, in which small sacs of fluid in the knee get inflamed, and patellar tendinitis which refers to inflamed tendons.

3. Excessive use of the knee

This is a more obvious knee pain reason. When an older person suddenly starts to overuse their knee by doing excessive physical activities like jumping, running, and lifting, especially in repetitive motions, they are more susceptible to having knee pain. Both tendinitis and bursitis may occur in those who indulge in excessive use of their knees.

When to See a Doctor

Your knee is making things inconvenient for you, yet you seem to bear the pain. However, ignoring persistent knee pain can lead to severe issues down the road. Hence, don’t you think it’s a better option to get it checked? If you experience any of the following, it's time to consult a healthcare professional:

• If the pain is intense and affects your daily activities. 
• If you find it challenging to put weight on the affected knee. 
• If you regularly feel like your knee might give way or is unstable.

Risk Factors

According to a study, obesity, knee injury, and overuse of joints are significant risk factors that contribute to Osteoarthritis. The study further highlighted that

• Previous knee injury can increase the risk of knee osteoarthritis by 3.86 times 
• Kneeling and squatting are two of the main activities that increase the risk of knee disorders 
• Obesity along with a metabolic syndrome also increases the risk of knee issues 
• Women in general display higher chances of knee issues as they contain higher amounts of leptin, a hormone in the adipose tissues. Therefore, it is common to find knee pain in ladies. 
• Vitamin D deficiency increases the chance of developing knee osteoarthritis.

Prevention

Prevention is often the best medicine when it comes to knee problems. If you take good care of your knees then you will be thankful in the later years when they are healthy and not causing you any issue. Here are some tips to prevent knee muscle pain:

1. Stay in shape

: Since it's established that obesity is a huge risk factor for knee issues, the elderly need to remain in shape. This helps reduce the strain on your knees and keeps them healthy. However, make sure to not over-exert yourself.

2. Be mindful of your body while playing a sport:

As injuries, especially sports-related, are common and can cause knee problems in the future if you are into sports, you must prioritise stretching and proper forms to avoid injuries. This can also be true for other forms of exercise.

3. Avoid squatting or kneeling for too long:

When you are in your middle years, try to avoid straining your body with excessive physical activity, especially positions of squatting or kneeling to preserve your knees.

4. Go for regular check-ups:

Minor injuries, strains and fractures can lead to future problems. So, make sure to get them treated to avoid knee problems.

In conclusion, knee diseases and problems are common but manageable aspects of ageing. By understanding the causes of knee pain and swelling, recognising symptoms, and adopting preventive measures, you individuals can take charge of your knee health. Remember, a proactive approach to knee care can lead to a more active and fulfilling life, ensuring that your knees continue to support you through every step of the journey.