By Rochelle Crasto

Copyright deccanchronicle

It’s not your grandma groaning about her knees anymore. Across India, 20-somethings are limping into orthopaedic clinics with pain that once belonged to the 50-plus crowd. College students, young athletes, IT professionals—no one seems spared. The knee, once the most reliable joint in the body, is buckling under the weight of modern lifestyles.Early Aches & Pains“Currently, youngsters aged 22–28 are coming with complaints of knee pain compared to a decade ago,” saysDr. Anup Khatri, Senior Consultant– Orthopaedics at Gleneagles Hospital, Parel. “Everyone needs to pay attention to their knees.”The shift is undeniable. A decade ago, the waiting room was filled with patients well into their 40s and 50s. Now, orthopaedic specialists are treating college students, corporate rookies, and even marathon runners. “Ten years back, the majority of my knee patients were above 45.Now, I get IT employees and athletes in their 20s walking in with pain that affects daily activity,” adds Dr. Manoj Kumar of SIMS Hospital, Chennai. In short, the knee has stopped respecting age boundaries.Gen-Z CreakSo, what’s pushing the knees of young India over the edge? Experts say it’s a deadly cocktail of sports injuries, sedentary lifestyles, and poor posture.“Young people sit for 8 to 10 hours a day, often on sofas or beds with laptops,” explains Dr. J. Panthala Rajakumaran, Orthopaedic Surgeon at VS Hospitals, Chennai. “The knee is not built for that. Wrong posture and lack of movement are huge reasons for pain.” The problem often creeps up without warning, with no injury or accident, but years of slouching in a low chair at work. By the time they come in, the cartilage is already wearing down. “It’s a posture epidemic,” the doctor warns.Muscle WoesWhen muscles fail, knees pay. There’s another silent culprit: weak muscles. Normally, the quadriceps in the front, the hamstrings at the back, and the core muscles in the middle act as shock absorbers. But when they’re underdeveloped, the poor knee takes the full impact. Dr. Rajakumaran cites the example of a 32-year-old who came in saying, “Doctor, I hardly do any exercise, but my knees ache every evening.” On examination, his thigh muscles were so weak that the joint was under constant stress. The solution wasn’t surgery, but simple strengthening. “Even small exercises like wall sits, step-ups, or planks made a huge difference. But the key is consistency.”Fast Food, Frail Joints The knee crisis isn’t just about sitting and slouching. It’s also about what’s on the plate. Vijayashree N, Chief Dietitian at MGM Healthcare, Chennai, says diet is accelerating joint damage in youngsters. “Overweight or centrally obese youngsters put more pressure on their knees during everyday activities,” she explains. “Obesity also increases inflammation, breaking down cartilage faster.”The science is simple: fat cells release chemicals called adipokines, which trigger inflammation in the body. More fat means more inflammation, which means weaker cartilage and painful joints. Add to that fad diets, nutrient deficiencies, and the midnight biryani culture, and the damage multiplies.Vijayashree says she sees two kinds of young eaters—those chasing extreme fitness goals with unbalanced high-protein diets, and those indulging in high-calorie, salt-heavy fast food. Both groups are missing out on vital nutrients like vitamin D, calcium, magnesium and protein, leaving their joints vulnerable. “Green leafy vegetables, soy, eggs, milk and curd are excellent for bone and joint health,” she stresses. “But when diets lack variety and lean heavily on processed food, the damage is inevitable.”Knee-High TroublesThe scariest part? Small aches at 25 can turn into big surgeries at 35 if left unchecked. “If left untreated, early-onset knee issues can worsen pain, reduce mobility, and cause long-term joint damage,” warns Dr. Khatri. “They may also lead to early arthritis, making daily activities and sports difficult. In extreme cases, knee replacement surgery may be needed.”Dr. Kumar adds that cartilage damage can fast-track arthritis if neglected. “Ligament injuries, if ignored, can cause long-term instability and permanent damage. Early intervention saves a lot of suffering later.” Think about it: the pain you brush off after a late-night football match could be setting the stage for arthritis before you hit 30.Physio Before the ScalpelHere’s the good news: most young knees can be saved without drastic measures. Across the board, experts agree—physiotherapy, exercise and lifestyle correction are the frontline defence. “We start with physiotherapy, lifestyle correction and sometimes medication to control pain or inflammation,” says Dr. Kumar. “Surgery is considered only if there is major structural damage like torn ligaments or advanced damage.”Strengthening exercises are crucial. And you don’t need a fancy gym membership to do them. “Straight leg raises, wall sits, step-ups on a low stool, hamstring stretches, even a brisk walk…