by Dr. Chirag Arora | Dec 9, 2025 | Gurgaon, Health, Orthopedics
PATIENT EDUCATION GUIDE ABOUT ANKLE LIGAMENT (ATFL SURGERY)
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.
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 | Gurgaon, Health, Orthopedics
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 | Health
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.
by Dr. Chirag Arora | Apr 17, 2025 | Health
Being active and playing sports is great, but sports injuries can stop anyone, from casual players to serious athletes. As an Orthopaedic surgeon who treats these injuries often, I know how much they can affect your goals and health. Prevention is always better than care, instead of getting hurt. Luckily, taking smart steps based on medical knowledge can lower your chances of getting hurt. This blog offers simple, proven tips to help you stay active, reach your fitness goals, and most importantly, avoid injuries.
Common Sports Injuries
Some of the common sports injuries could be:
- Sprains & Strains – A sprain happens when the tough bands around your joints (ligaments) get stretched too far or even tear. This usually occurs when you suddenly twist, fall, or get hit in a way that bends your joint too much. Possible symptoms could be immediate, often sharp pain, along with swelling, bruising, tenderness, and difficulty in moving or bearing weight, with severity ranging from a mild stretch to a complete ligament tear. Strains are injuries where muscles or the tendons connecting them to bones get stretched or torn, usually from overstretching, sudden strong muscle contraction, or doing the same movement too many times.
- Joint Injuries – Joint injuries, particularly in the knee, are common in sports because the knee is a complicated joint that handles a lot of force and twisting. These injuries often involve the strong bands called ligaments (like the ACL, MCL, PCL, and LCL), which can tear from sudden stops, turns, or hits. This causes pain, swelling, makes the knee feel wobbly, and makes it hard to move. Another common knee problem is a tear in the cartilage cushions called menisci, which can happen from twisting or getting hit. This can lead to pain, swelling, a clicking feeling, and sometimes the knee can even get stuck.
- Muscle Injuries– Muscle injuries extend beyond strains to include contusions (bruises), which result from direct impacts to a muscle, damaging tissue and blood vessels and leading to localized pain, swelling, and the visible discoloration of a bruise. More significant are severe muscle tears, which occur due to sudden, powerful contractions or extreme overstretching. These injuries are characterized by sharp, immediate pain, a noticeable loss of strength in the muscle, and sometimes a physical gap or indentation that can be felt within the muscle tissue.
- Dislocations– Dislocations occur when bones in a joint are forced out of their normal alignment due to significant impact or falls, causing intense pain, visible deformity, immobility, and often requiring medical intervention to realign the joint.
- Fractures – A fracture is a break or crack in a bone. In sports, these injuries can occur acutely from a forceful impact, resulting in immediate pain, swelling, and difficulty using the affected area. Alternatively, fractures can develop gradually due to repetitive stress on a bone, known as stress fractures, which cause pain that worsens over time.
Tips to Prevent Sports Injuries
- Always Warm-Up Properly: Before you start any sport or exercise, take some time to get your body ready. This means doing light movements and stretches that get your blood flowing and your muscles warm.
- Use Good Technique: Learning the right way to do things in your sport is very important. Whether it’s how you throw a ball, run, or lift weights, using the correct form makes sure you’re using your body efficiently and not putting too much pressure on one part. A coach or instructor can help you with this.
- Increase Slowly: Don’t try to go from doing nothing to playing intensely every day. Your body needs time to get stronger and adjust to new activities. Gradually increase how often you play, how long you play, and how hard you push yourself. This helps prevent overuse injuries.
- Wear the Right Protective Gear: Depending on your sport, this could include helmets, pads, braces, and supportive shoes. These things are designed to absorb impact and protect vulnerable parts of your body from injury. Make sure your gear fits well and is in good condition.
- Stay Well Hydrated and Eat a Balanced Diet: Your muscles and bones need water and nutrients to function properly and recover. Being dehydrated or not eating well can make you more prone to fatigue and injury. Think of it as giving your body the right fuel to perform and repair itself.
- Listen Carefully to Your Body: Pain is your body’s way of telling you something isn’t right. Don’t ignore aches and pains, especially if they’re sharp or persistent. Pushing through pain can make a small problem much worse. Rest when you need to.
- Get Enough Rest and Recovery: Your body needs time to repair and rebuild after exercise. Make sure you’re getting enough sleep and incorporating rest days into your training schedule. This prevents overtraining, which can weaken your body and make you more susceptible to injuries.
- Don’t Hesitate to Seek Professional Advice: If you have recurring pain, are starting a new sport, or want personalized advice on preventing injuries, you can consult Dr. Chirag Arora, Sports Injury surgeon in Gurgaon for expert advice.
Conclusion
Enhancing an active lifestyle and participating in sports offers significant benefits. However, sports injuries can unfortunately interrupt these pursuits. By understanding common injuries and consistently applying preventative measures like proper warm-up, good technique, gradual progression, using protective gear, staying hydrated, listening to your body, and prioritizing rest, you can substantially reduce your risk of being sidelined. Taking these proactive steps is key to enjoying your favorite activities safely and maintaining a healthy, active life for years to come.
