Knee pain can impact anyone — from runners to office workers, young adults to seniors. At Dr. Ash…

Knee pain can impact anyone — from runners to office workers, young adults to seniors. At Dr. Ashutosh Ushir – The Bone and Joint Clinic, we often see two common conditions behind persistent knee discomfort:

🔍 1. Runner’s Knee (Patellofemoral Pain Syndrome): A common overuse injury in athletes, especially runners, caused by stress on the kneecap. Symptoms include pain during running, climbing stairs, or sitting with bent knees for long.

🔍 2. Patellofemoral Pain Syndrome (PFPS): Also affects non-runners due to muscle imbalances, improper gait, or poor footwear. Pain is often felt around or behind the kneecap.

💡 Non-Surgical & Practical Solutions: ✅ Physiotherapy: Targeted exercises to strengthen quadriceps, glutes & improve patella tracking.

✅ Activity Modification: Reduce high-impact activities temporarily. Switch to low-impact alternatives like swimming or cycling.

✅ Orthotics & Proper Footwear: Custom insoles and supportive shoes reduce knee stress.

✅ Kinesio Taping & Bracing: Provides extra support during healing.

✅ Ice, Elevation & Anti-Inflammatories: Reduce inflammation and pain post-activity.

✅ Weight Management: Every kilo reduced eases pressure off your knees!

🛡️ Prevention Tips: 🧘‍♂️ Warm up properly before exercise 👟 Wear shock-absorbing footwear 📈 Gradually increase workout intensity 🪑 Avoid sitting with bent knees for long hours 🏃‍♀️ Mix up routines – don’t jus...