Knee pain is one of the most common complaints among older adults in India. Years of activities like squatting to use Indian-style toilets, sitting cross-legged on the floor, or climbing stairs can take a toll on our knees. To understand why knee issues become more frequent with age, and what might be causing your pain, explore our detailed guide on common causes and solutions for knee pain.
The good news is that a few simple, preventive steps can keep your knees healthy and pain-free well into your senior years. Here are seven practical, evidence-based tips to support your knee health after the age of 50.
1. Keep Moving with Joint-Friendly Exercise
Staying active is essential for healthy knees, but it is important to exercise smart. Low-impact activities are best for adults over 50. Instead of pounding your joints with high-impact workouts, opt for gentler exercises like walking, which strengthen your knees without excess stress. These activities help lubricate the joints, relieve stiffness, and build muscle support around the knees, all of which protect against pain.
The key is to stay active on a regular basis. Aim for at least 30 minutes a day of moderate activity, but listen to your body and skip any exercise that causes sharp pain, swelling, or discomfort in your knees.
2. Maintain a Healthy Weight
Weight management is one of the most effective ways to prevent knee problems. Carrying extra body weight puts added pressure on your knee joints with every step. Doctors note that even one additional kilogram of body weight can add about four kilograms of force on your knees when you walk. Over the years, this excess stress accelerates wear of the joint cartilage and can lead to pain or osteoarthritis. The good news is that losing even a modest amount of weight can significantly reduce knee strain and pain.
3. Strengthen Your Legs and Stay Flexible
Your knees rely on the surrounding muscles for support. Strengthening those muscles – especially the thighs (quadriceps and hamstrings), hips, and calves will stabilise the knee joint and absorb shock from everyday movements. Stronger muscles mean less pressure on the knee itself, which helps prevent pain. Try including simple knee-strengthening exercises in your routine a few times a week, such as:
- Supported squats (for example, sitting back into a chair and standing up)
- Leg lifts (straight-leg raises to build the quadriceps)
- Hamstring curls (bending your leg at the knee to strengthen the back of your thigh)
These kinds of exercises keep the knee joint strong and stable. Start gently and use a chair or wall for balance if needed. In addition, don’t forget to stretch. Flexibility is just as necessary. Tight muscles can pull on your knee joints and cause discomfort, so aim for at least 5 minutes of stretching every day.
4. Watch Your Posture and Daily Movements
How you move in your everyday routine can significantly affect your knees. Minor adjustments to posture and habits can dramatically reduce strain on your joints. Here are some tips to protect your knees in daily life:
- Avoid deep knee bending whenever possible: Try to limit squatting or sitting on the floor for extended periods. Use a chair or a higher seat instead of crouching down, and keep frequently used items at waist level so you don’t have to bend or kneel constantly.
- Use knee-friendly furniture and fixtures: Low sofas, beds, and Indian-style squat toilets force your knees into extreme bends. Opt for higher chairs and Western-style toilets, or install support railings, to minimise strain if you have trouble with squatting.
- Limit stair climbing: Repeatedly climbing lots of stairs puts extra wear on ageing knees. Plan your day to reduce unnecessary trips up and down stairs. For example, consolidate errands in one go. When possible, take a lift or use a ramp to give your knees a break.
- Lift and bend with care: Protect your knees (and back) when handling heavy objects. Always bend at your knees and hips, not your waist, and keep the object close to your body as you lift. This technique distributes the load and avoids overstressing your knee joints.
- Maintain good posture: Whether standing or sitting, proper posture helps keep your body weight evenly distributed and reduces pressure on your knees. Stand straight with your shoulders back and core engaged, and avoid slouching. When sitting, support your back against the chair, keep your feet flat on the floor, and try to keep your knees at the same height or slightly lower than your hips.
Knee instability doesn’t just affect how you walk. It can also impact your spinal alignment. Discover how knee instability can throw off your posture and affect your lower back.
5. Wear Supportive Footwear
Believe it or not, your shoes can affect your knees. Wearing the proper footwear cushions your steps and keeps your legs in proper alignment. Select shoes that are stable, well-cushioned, and offer good arch support, especially if you plan to engage in long walks or exercise. Proper shoes act as shock absorbers, reducing the impact on your knees with each stride. On the other hand, unsupportive footwear, like high heels, very flat slippers, or worn-out shoes, can alter your posture and walking style, leading to misalignment and added stress on your knees.
Research supports this finding. In one study of individuals over 50 with knee arthritis, 58% of those who wore sturdy, supportive shoes experienced less knee pain, compared to only 40% who wore thin, flexible-soled shoes. The group in flimsy shoes even saw more foot and ankle pain, reinforcing that supportive footwear is key. So, invest in a good pair of walking shoes or sandals with cushioning. Your knees will feel the difference. Explore how supportive footwear can prevent ankle injuries and indirectly protect your knees.
6. Follow a Knee-Friendly Diet
What you eat can impact how your joints feel. A balanced, nutritious diet helps keep your knees strong by reducing inflammation and providing the building blocks for healthy bones. Emphasise whole foods and plenty of fruits, vegetables, beans, nuts, and seeds. These are rich in vitamins and antioxidants that fight inflammation and may promote healthy joints.
Many experts recommend a Mediterranean-style diet (which includes lots of produce, olive oil, and fish) for its joint-friendly benefits. In India, we have our own superfoods for knee health. Calcium and Vitamin D are essential for maintaining bone strength as we age, so include calcium-rich foods in your daily meals. Dairy products, such as milk, curd (yoghurt), or paneer, are excellent sources. If you can’t tolerate milk, paneer and yoghurt are often easier on the stomach.
Additionally, include a variety of green, leafy vegetables (such as spinach, methi, or sarson), which are rich in calcium and other essential minerals. Traditional ingredients like sesame seeds (til) and ragi (finger millet) are also packed with calcium. You can sprinkle roasted sesame seeds on salads or have ragi porridge for breakfast to boost your intake. For more insights, check out our complete guide on anti-inflammatory lifestyle habits that support long-term joint health.
7. Listen to Your Knees
One of the wisest things you can do for your long-term knee health is to be aware of early warning signs. If your knees are starting to ache or feel stiff, don’t just push through it or assume it’s “normal” ageing. Pain is your body’s way of telling you something needs care.
Knee pain is often one of the first noticeable signs of a knee problem, so addressing it promptly can prevent a minor issue from becoming more severe. For example, if you experience a sharp twinge or discomfort while engaging in an activity, stop and rest.
If knee pain persists for more than a few days, worsens, or limits your daily activities, consult an orthopaedic specialist or physiotherapist. Learn more about the warning signs that signal it's time to see a doctor for knee pain. Early evaluation and simple interventions (like targeted exercises, braces, or therapy) can correct problems before they become serious.
Never feel shy about using a support, such as a walking stick or knee brace, temporarily if it helps offload your joints. It can prevent further strain while you heal. By listening to your body and giving your knees the attention they need, you can stay active, independent, and pain-free for many years to come.
References
- Lifestyle changes help avoid ache in knees - Telegraph India https://www.telegraphindia.com/west-bengal/lifestyle-changes-help-avoid-ache-in-knees/cid/396499
- Struggling with knee pain? Dr Shriram Nene shares 6 tips that could save your joints - Lifestyle News | The Financial Express https://www.financialexpress.com/life/lifestyle-struggling-with-knee-pain-dr-shriram-nene-shares-6-tips-that-could-save-yourjoints-3890076/
- 10 Tips for Healthy Knees and Strong Joints as You Age https://www.arthritis.org/health-wellness/healthy-living/managing-pain/joint-protection/tips-for-healthy-knees
- 7 Tips to Protect Your Knees as You Age - Ranka Hospital https://www.rankahospital.com/7-tips-to-protect-your-knees-as-you-age/
- Study finds these shoes are better at keeping knee pain in check - Harvard Health https://www.health.harvard.edu/pain/study-finds-these-shoes-are-better-at-keeping-knee-pain-in-check
- Best 13 Indian Food for Strong Bones https://vshospitals.com/indian-food-for-strong-bones/
