If your knee pain is getting worse with age, it’s time that you do something about it.
Knee pain has silently become one of the top 3 reasons Indians visit orthopedicians. Whether you’re a working professional sitting for long hours, someone who climbs stairs daily, or a fitness enthusiast, your knees take the load every single day. And with age, weight gain, overuse, or even past injuries, the knee joint begins to degenerate.
But the good news? You can slow it down or even reverse a major part of the damage with timely action. Keep reading to see how!
What Exactly Is Knee Joint Degeneration?
Your knee is made of:
- Cartilage (soft cushioning material)
- Synovial fluid (natural lubricant)
- Bones (femur, tibia, patella)
- Ligaments & muscles (support systems)
With time, the cartilage becomes thinner. Synovial fluid reduces and bones start rubbing against each other. This stage is called knee degeneration or osteoarthritis.
Early Signs Most People Ignore
These signals often appear years before serious damage sets in but we dismiss them as ‘normal’ body pain:
- Morning stiffness in knees
- Cracking/popping sound while standing
- Pain when climbing stairs
- Mild swelling after walking
- Difficulty sitting cross-legged
- Knee feeling “weak” or “unstable”
- Need to hold railing while climbing
- Pain after standing for long hours
If you’ve noticed even one of these, your knees are hinting: “Take care of me now.” Keep reading to know why this happens!
Why Does Knee Degeneration Happen?
Here are the most common causes:
- Age-related wear & tear: Cartilage naturally reduces after 35–40 years.
- Sedentary lifestyle: Less movement = stiffer joints.
- Being Overweight: Every extra kg puts 4x more pressure on your knees.
- Past injuries: Ligament tears or fractures increase risk of early degeneration.
- Nutritional deficiencies: Low Vitamin D3, B12, and Calcium weaken bones.
- Incorrect posture: Standing, walking, or sitting incorrectly harms knee alignment.
- High-impact activities: Running on hard surfaces, heavy squats, and sudden jumps.
Lesser-known but Important Causes:
These are the causes which we rarely notice or talk about but are extremely influential in real life:
- Muscle imbalance: Weak quadriceps and tight hamstrings cause uneven knee loading.
- Foot pronation / flat feet: Flawed foot arch changes knee biomechanics.
- Chronic stress: Long-term stress increases cortisol, which makes joint inflammation worse.
- Hormonal changes in women: Lower estrogen after 40 accelerates cartilage breakdown.
- Gut health issues: Poor gut lining increases systemic inflammation, affecting joints.
Also Read: Understanding Sciatica: Causes, Symptoms, and Effective Relief Techniques
Get Advanced Home Support: JSB Devices That Can Help
1. JSB HF124 Knee Massager
- Improves blood flow
- Reduces stiffness
- Provides heat therapy
- Helps in early-stage knee osteoarthritis
- Great for elders, working professionals, and sports users
Click below to check the Advanced Knee Massager Machine product now
2. JSB HF04 Leg and Calf Massager
- Improves circulation
- Heals tired legs
- Reduces calf tightness (major contributor to knee pain)
- Using these regularly slows degeneration and gives long-term relief.
Click below to check the leg and calf massager now:
Easy Home Treatments to Relieve Knee Pain
These are proven, practical, and safe when followed consistently.
1. Cold Therapy (During swelling or flare-ups)
Apply an ice pack for 10–15 minutes.
2. Heat Therapy (For stiffness & chronic pain)
Use a heating pad to relax muscles and boost circulation.
JSB Heating Pads help improve flexibility and reduce morning stiffness.
Click below to view the product:
3. Stretching & Mobility Work
Do following for 5–10 minutes daily:
- Quad stretch
- Hamstring stretch
- Calf stretch
- Ankle mobility
- Hip opener exercises
4. Strengthening Exercises
- Strong muscles = less pressure on knees.
- Wall sits
- Straight-leg raises
- Clamshells
- Glute bridges
- Step-ups
5. Anti-inflammatory Diet
Include:
- Haldi + black pepper
- Flaxseeds
- Almonds, walnuts
- Omega-3 foods
- Fresh fruits & vegetables
Avoid:
- Refined sugar
- Deep fried items
- Excess salt
6. Weight Management
Even reducing 3–4 kg can drastically reduce knee load.
Also Read: Understanding Leg Pain: Causes, Types, and Proven Relief Techniques
When You Should See a Doctor
If you have:
- Persistent swelling for 3+ days
- Severe pain after an injury
- Knee locking or giving way
- Visible joint deformity
- Inability to put weight on the leg
Don’t delay. Early diagnosis prevents long-term disability.
Can Knee Degeneration Be Reversed?
Yes in early stages (Grade 1 & 2) you can definitely stop or reverse the problem.
You can:
- Restore mobility
- Reduce pain
- Increase cartilage nutrition
- Improve quality of life
With consistency, 70–80% people see improvement within a few weeks. Knee pain isn't just a “sign of age.” It’s your body asking for support. So don’t ignore the signs and your body’s cry for help. With the right routine, posture correction, light exercises, and supportive tools like JSB massagers, you can protect your knees for the next 20–30 years.
Read this blog "How to Cure Knee Joint Pain Naturally Without Painkillers?" to get more information.