by Dr. Chirag Arora | Jun 17, 2026
UNDERSTANDING KNEE AGING & PREVENTING KNEE PAIN
As part of a community health awareness initiative, Dr. Chirag had the opportunity to deliver an interactive health talk at JMD Gardens RWA, Gurugram, on the topic “Understanding Knee Aging & Preventing Knee Pain in Daily Life.” The session brought together residents from various age groups who were keen to learn about maintaining healthy joints, preventing knee problems, and preserving mobility as they age.
Understanding the Aging Knee
Knee pain is one of the most common musculoskeletal complaints among adults, particularly with advancing age. During the session, Dr. Chirag explained the natural changes that occur within the knee joint over time, including cartilage wear, reduced joint flexibility, muscle weakness, and the gradual development of osteoarthritis. These changes can impact daily activities such as walking, climbing stairs, sitting, and standing, often affecting overall quality of life.
Using simple and practical explanations, he helped participants understand the difference between normal age-related changes and symptoms that may indicate an underlying knee condition requiring medical attention.
Preventing Knee Pain in Everyday Life
A major focus of the discussion was on preventive strategies that can help individuals maintain healthy knees and reduce the risk of pain and injury. Participants learned about the importance of regular physical activity, maintaining a healthy body weight, strengthening the muscles around the knee, and practicing proper movement techniques during daily activities.
Dr. Chirag also highlighted the role of flexibility exercises, posture correction, appropriate footwear, and avoiding repetitive strain on the joints. Small lifestyle modifications, when adopted consistently, can significantly reduce stress on the knees and help preserve long-term joint function.
Many people tend to ignore knee discomfort until it begins to interfere with their daily routine. During the session, emphasis was placed on recognizing early warning signs such as persistent pain, swelling, stiffness, difficulty walking, or reduced range of motion. Seeking timely medical evaluation can often help identify problems at an early stage and prevent further joint damage.
Participants were encouraged to view orthopedic care not only as a treatment option but also as an important component of preventive healthcare.
Encouraging Active and Independent Living
The session concluded with an engaging discussion where residents shared their concerns, experiences, and questions regarding knee health. The enthusiastic participation reflected a growing awareness of the importance of preventive orthopedic care within the community.
Through initiatives like these, Dr. Chirag continues to promote awareness about healthy aging, empowering individuals to take proactive steps toward maintaining mobility, independence, and a better quality of life. With the right knowledge, timely intervention, and healthy lifestyle choices, knee pain does not have to be an inevitable part of aging.
by Dr. Chirag Arora | Jun 17, 2026
EDUCATING SENIORS ON COMMON SHOULDER PROBLEMS
As part of a Senior Citizens Wellness Meet organized by Fortis Memorial Research Institute (FMRI), Gurugram, in association with a local senior citizens’ group, Dr. Chirag and the orthopedic team conducted an informative and interactive session focused on shoulder health in the elderly. The event brought together a large number of senior citizens who were eager to learn more about maintaining mobility, independence, and overall musculoskeletal well-being as they age.
Shoulder pain is one of the most common complaints among older adults, yet it is often overlooked or accepted as an inevitable consequence of growing older. During the session, Dr. Chirag discussed several frequently encountered shoulder conditions, including rotator cuff tears, frozen shoulder, shoulder arthritis, tendonitis, and age-related degenerative changes. Using simple explanations and real-life examples, he helped participants understand the causes, symptoms, and treatment options for these conditions.
Addressing Common Myths and Misconceptions
One of the key highlights of the session was addressing the many myths surrounding shoulder pain. Many attendees believed that pain and stiffness are a natural part of aging and must simply be tolerated. Others assumed that surgery is the only option for chronic shoulder conditions.
Dr. Chirag clarified that while age-related changes may increase the likelihood of shoulder disorders, persistent pain should never be ignored. He explained that many shoulder conditions can be effectively treated without surgery, especially when diagnosed early. Through evidence-based guidance, he helped dispel confusion and encouraged seniors to take a proactive approach toward their musculoskeletal health.
Importance of Prevention and Early Intervention
The discussion also focused on the importance of preventive care. Participants were educated about maintaining shoulder strength and flexibility through regular exercise, proper posture, and an active lifestyle. The role of physiotherapy, guided rehabilitation, and lifestyle modifications in managing shoulder conditions was highlighted, along with the benefits of seeking medical attention before symptoms become severe.
What made the session particularly meaningful was the enthusiastic participation from the audience. Seniors openly shared their experiences, concerns, and questions, leading to a lively and engaging exchange of ideas. This interactive approach not only helped dispel confusion but also empowered attendees to make informed decisions about their health.
The session served as a reminder that healthy aging is closely linked to awareness and preventive healthcare. By educating senior citizens about common shoulder problems and available treatment options, Dr. Chirag and the Fortis team reinforced the message that growing older does not mean living with pain. With the right knowledge, timely care, and proactive lifestyle choices, seniors can continue to lead active, independent, and fulfilling lives.
by Dr. Chirag Arora | Dec 9, 2025
KNEE PAIN IN YOUNG ADULTS: CAUSES, SYMPTOMS & TREATMENT OPTIONS
Knee pain is often thought of as a problem that only affects older people, but today it is increasingly common in young adults between the ages of 18 and 40. Long working hours, poor posture, intense workouts, sedentary lifestyle, and sports injuries have made knee issues a daily complaint among young professionals, students, and athletes.
Understanding why knee pain occurs at a young age—and how to manage it early—can prevent long-term damage and help maintain an active lifestyle.
Why Are Young Adults Getting Knee Pain More Frequently?
Modern lifestyle plays a huge role. Some of the biggest contributors include:
1. Long Hours of Sitting
Sitting for 8–10 hours weakens hip and thigh muscles, putting extra load on the knee joint.
This is a leading cause of anterior knee pain and patellofemoral pain syndrome (PFPS) in young adults.
2. Overuse During Workouts or Sports
Gym injuries, improper squats, running on hard surfaces, and sudden increases in workout intensity can strain the knee.
3. Muscle Imbalance
Weak quadriceps or glutes + tight hamstrings or IT band = knee pain
This imbalance affects knee alignment and causes pain during walking, climbing stairs, and workouts.
4. Early Cartilage Wear
Repeated stress can lead to early chondromalacia patella (softening of knee cartilage), a common cause of knee pain in young adults.
5. Previous Injury
Old sports injuries like a meniscus tear, untreated ACL tears or runner’s knee can progress to arthritis in long term.
6. Flat Feet or Wrong Footwear
Poor foot mechanics increase stress on the knees with every step.
Common Symptoms of Knee Pain in Young Adults
You may experience:
- Pain in front of the knee (common in desk workers and runners)
- Clicking or grinding sensation
- Pain when sitting for long (“movie theatre sign”)
- Discomfort during stair climbing
- Stiffness or tightness around the knee
- Swelling after activity
- Difficulty squatting or kneeling
Early symptoms should not be ignored, as untreated knee issues can worsen with age.
Most Common Knee Conditions Seen in Young Adults
1. Patellofemoral Pain Syndrome (PFPS)
Pain around or behind the kneecap, often due to poor alignment or muscle imbalance. Symptoms predominantly seen on knee bending and sports
2. Chondromalacia Patella
Softening or early wear of the cartilage under the kneecap—common in gym-goers and runners. Also presents with symptoms predominantly after sitting or squatting.
3. Ligament Injuries (ACL, MCL)
Caused by twisting movements during sports, football, basketball, or badminton. It is characterized by knee swelling, pain and effusion, often resulting in knee instability.
4. Meniscus Tear
A sudden twist or deep squat may damage the meniscus, leading to persistent pain or locking i.e pivoting injury.
5. Patellar Tendinitis
Inflammation of kneecap tendons—common in runners, cyclists, and athletes.
When Should You See a Doctor?
Seek medical help if you have:
- Pain lasting more than 2–3 weeks
- Difficulty climbing stairs
- Swelling that keeps coming back
- Difficulty straightening the knee
- Locking, catching, or giving way
- Pain after an injury or twisting movement
- Pain that limits daily activities or gym workouts
Early evaluation helps prevent long-term cartilage damage.
How Knee Pain in Young Adults Is Treated
The good news is that most cases are treatable with medications/PT (without surgery).
1. Medication
Short term anti-inflammatory medicines may help during flare-ups. Cartilage supplementation tablets with rest.
2.Physiotherapy
Strengthening of quadriceps, glutes, and core is the effective long-term treatment.
3. Activity Modification
Correcting posture, avoiding deep squats, and improving workout form reduce strain on the knee.
4. Footwear Correction
Using proper running shoes or insoles if you have flat feet.
5. Weight Management
Even a slight weight reduction significantly reduces stress on the knees.
6. Injections (Selective Cases)
PRP/GFC (Regenerative treatment) or viscosupplementation (HA) may be advised for early cartilage wear or sports injuries or partial ligament tears/OA.
7. Surgery
Only needed for structural injuries like complex meniscus tears or ligament tears such as ACL/PCL/MCL.
Preventing Knee Pain in Young Adults
- Take a break every 45–60 minutes if you sit long hours
- Walk around 7-8k steps a day
- Avoid sudden increases in workout intensity
- Strengthen your quadriceps, hamstrings, glutes, and core
- Maintain correct form during gym exercises
- Use supportive footwear
- Maintain a healthy body weight
- Warm up before sports and cool down after
Final Thoughts
Knee pain in young adults is extremely common—but it is also very treatable with the right diagnosis and lifestyle changes. Ignoring knee pain at a young age can lead to early arthritis, cartilage wear, and restricted activity later in life.
If you are experiencing persistent knee pain, it’s best to get evaluated with a specialist early, so that you can return to an active, pain-free routine.
Schedule a consultation with Dr. Chirag Arora, the best orthopedic surgeon in Gurgaon, to evaluate the reasons for knee pain in young adults!
by Dr. Chirag Arora | Nov 7, 2025
WHAT TO EXPECT : 3 MONTHS POST ACL SURGERY
Note : this are the expectations post a specific surgical technique (All inside technique) in an isolated ACL reconstruction case with peroneus graft ( OUR USUAL TECHNIQUE)
1. Healing & Graft Status
- The graft is revascularizing and integrating into bone tunnels.
- It’s not fully strong yet, so pivoting, twisting, or high-impact activity should still be avoided.
- Internal healing continues even if you “feel normal.”
- Graft is the weakest between 6 weeks – 4 months, avoid engaging sports.
- You may experience swelling and pain post exertion/ stiffness at night time also.
2. Range of Motion (ROM)
- Goal:
- Full extension (0°) — must be achieved.
- Flexion: 120–135° (depending on individual progress).
- Mild tightness at end-range flexion may persist.
- Swelling should be minimal or only mild after exercises.
- No restrictions in walking/limp
- Jogging or brisk walk should not be painful
- Stairs and car driving should be comfortable.
3. Muscle Strength
- Quadriceps and hamstring strength: around 60–70% of the opposite side.
- Ongoing focus:
- Quadriceps activation (especially VMO).
- Hamstring co-contraction and hip strengthening.
- Still some visible thigh muscle loss is normal.
- Continue on return to sports training
- Proprioceptive and balance training is mandatory
4. Activities & Physiotherapy
Allowed / Common at 3 months:
- Stationary cycling (no resistance → gradual resistance).
- Elliptical trainer, treadmill walking (no running).
- Step-ups, closed-chain squats, lunges (under supervision).
- Balance & proprioception training (wobble board, single-leg stands).
- Squats even weighted squats
- Leg press
- Avoid treadmill
Still Avoid:
- Jumping, twisting, pivoting, cutting movements.
- Outdoor running (usually begins around 4–5 months if strength allows).
- Sports or contact drills.
5. Symptoms You Shouldn’t Have
- Locking, giving way, or instability — may suggest incomplete strength or graft laxity.
- Persistent swelling or warmth — may indicate synovitis or overuse.
- Sharp pain with movement — could be cyclops lesion or over-aggressive rehab.
6. Expected Functional Level (END POINTS)
-
- Normal walking without limp.
- Climbing stairs comfortably.
- Light daily activities and desk work with ease.
- Driving (for right knee) usually allowed if reflexes and control are adequate.
7. Red Flags to Re-check With Surgeon
- Recurrent swelling after exercise (moderate)
- Loss of previously gained flexion or extension.
- Knee “giving way” episodes.
- Persistent anterior knee pain (possible patellar tendinitis or graft impingement).
- Incomplete knee extension
NOTE : THESE ARE SOME REFERENCE END POINTS FOR ISOLATED ACL TEARS, THERE MAY BE SOME VARIATION. DISCUSS WITH YOUR SPORTS SURGEON IN DETAIL.
NOTE : MENISCUS TEARS IN ADDITION DELAY THE RECOVERY TIMELINES BY AROUND 4-6 WEEKS.
Ready to get back to your active lifestyle? Schedule your follow-up with Dr. Chirag Arora, best orthopedic surgeon in Gurgaon and ensure your ACL recovery stays on the right path.
by Dr. Chirag Arora | Jun 7, 2025
Introduction
Undergoing arthroscopy is a significant step towards addressing your joint problem and improving your quality of life. While the procedure itself is minimally invasive, the post-operative period is a crucial phase where your body heals and regains strength and function. This guide aims to empower you with the knowledge and practical advice needed to navigate your recovery journey successfully. Based on my experience helping many patients recover from arthroscopy, this guide offers simple and practical advice to help you heal as well as possible.
What is Arthroscopy
Arthroscopy, often referred to as ” keyhole surgery,” involves the insertion of a small camera (an arthroscope) and specialized surgical instruments through tiny incisions near your joint. This allows your surgeon to visualize the inside of the joint on a monitor and perform necessary repairs or diagnostic procedures without the need for large incisions. Common conditions treated with arthroscopy include meniscus tears, ligament damage (like ACL tears), cartilage issues, and removal of loose bodies in joints like the knee, shoulder, hip, and ankle. The benefits of arthroscopy often include less pain, smaller scars, and a potentially faster recovery compared to traditional open surgery.
What to expect after surgery?
Immediately after your arthroscopy, you’ll likely experience some degree of discomfort, swelling, and stiffness around the operated joint. This is a normal part of the healing process. You’ll be closely monitored as you wake up from anesthesia. Before you go home, you’ll receive specific instructions regarding pain management, wound care, immobilization, weight bearing, etc.
Recovery Tips
- Take prescribed pain medication as directed: Your doctor will give you medication to help manage the pain after surgery. It’s important to take it when and how they tell you to, even if your pain isn’t too bad yet, to stay comfortable and help you participate in your recovery.
- Apply ice packs to the surgical area regularly: Ice helps to reduce swelling and pain around your incision and the joint that was operated on. Use an ice pack wrapped in a thin cloth for about 15-20 minutes several times a day, especially in the first few days after surgery.
- Keep your incisions clean and dry: Proper wound care is essential to prevent infection. Follow your doctor’s specific instructions on how to clean your incisions and when to change dressings.
- Perform gentle movements as directed by your therapist: Even in the early stages, your physical therapist might give you very gentle exercises to do. These help to promote blood flow and prevent stiffness in the joint and surrounding muscles.
- Avoid pushing yourself too hard during activities: While it’s important to be active in your recovery, don’t try to do too much too soon. Gradually increase your activity level as advised by your doctor and therapist. Overdoing it can lead to pain and setbacks.
- Attend all scheduled physical therapy appointments: Physical therapy is a key part of your recovery. Your therapist will guide you through exercises to regain range of motion, strength, and function. Make sure you go to all your appointments and actively participate.
- Wear your brace, splint, or sling as instructed: If your surgeon gives you a brace, splint, or sling, it’s there to protect the healing tissues and keep your joint stable.
- Eat a balanced diet to support healing: Eating nutritious foods, especially those rich in protein and vitamins, can help your body repair tissues and recover faster.
- Ask your doctor or therapist any questions you have: Don’t hesitate to ask your healthcare team if you have any questions or concerns about your recovery. You can consult Dr. Chirag Arora, Best Orthopaedic surgeon in Gurgaon, for expert advice.
Conclusion
Recovering from arthroscopy is a process that requires patience, consistency, and the right support. By following your surgeon’s instructions, staying committed to physical therapy, and listening to your body, you can help ensure a smooth and successful recovery. Remember, every patient heals at their own pace, so it’s important not to compare your progress to others. If you have concerns during your recovery or need personalized guidance, don’t hesitate to seek expert care. Dr. Chirag Arora, one of the best Orthopaedic surgeons in Gurgaon, is here to help you through every step of your healing journey. With the right approach and support, you’ll be back to your daily activities, and doing what you love, stronger and healthier than before.
