Walking - Inactivity is the primary cause of knee pain in most of the elderly population.
As the activities and workload decrease with age, older people tend to stop their physical movement. To balance it, one must make it a routine to go for morning/evening walks to keep a check on the muscle strength and stamina. A sedentary lifestyle makes knees stiff and hence painful.
Knee press - Lie flat on the bed with your knee straight
Knee press - Lie flat on the bed with your knee straight. Keep a rolled towel beneath your knee joint and press it against the towel and hold it for five seconds. It helps to improve the strength of quadricep muscles. Heel press - Lie flat on the bed both your knees straight.
Keep rolled towel beneath your ankle joint, and press it against the towel and hold it for five seconds. It helps to improve the strength of hamstring muscles. Knee curl - Stand with your front facing the back of the chair. Place your feet slightly apart and shift your weight over the left leg.
Keep your knee slightly bent and bend your right knee raising the right foot towards buttocks. Repeat 10 to 15 times. This will help to increase the flexibility of knee muscles.
Common causes and risk factors
Knee squats - Stand with your front facing the back of the chair place your feet slightly apart and bend your knees while keeping your back straight. This will allow you to strengthen your knees as a whole.
Consult Dr. Kumar Deepak in Lucknow
Persistent joint, bone, or muscle symptoms deserve a structured evaluation rather than repeated self-treatment alone.
Dr. Kumar Deepak — M.S. Ortho (Gold Medalist), F.I.J.R | ASAMI | AO Trauma — consults at The OrthoVision Clinic and Remedy Medicity, Lucknow. Call to book an appointment and discuss a plan suited to your activity level.
Frequently Asked Questions
When should I see an orthopaedic specialist instead of waiting?
Seek review if pain lasts more than a few weeks, disturbs sleep, causes limping, or limits work and daily tasks despite rest and simple measures.
Does this information replace an in-person examination?
No. Online guides help you understand options, but diagnosis depends on clinical examination and investigations tailored to your case.
Where can I get orthopaedic care in Lucknow?
Dr. Kumar Deepak sees patients at The OrthoVision Clinic (Ahmamau, Sultanpur Road) and Remedy Medicity, Lucknow.
