Knee Pain & Osteoarthritis: A Practical Guide for Odia Adults & Seniors

If the first few steps in the morning feel stiff, or you find yourself wincing while climbing the stairs, you’re not alone. Many adults in Odisha—especially after 40—experience that familiar “ghong ghong” sound or the knee that “talks during rain.” Even getting up after sitting on the floor during morning puja or family gatherings may feel like a battle. These early signs often point to Knee Osteoarthritis (OA), a condition far more complex than simple “wear and tear.”

More Than Wear-and-Tear: Osteoarthritis as a Whole-Joint Disease

Most people think OA is just the cushioning cartilage thinning out. But modern science clearly shows that Knee Osteoarthritis is a whole-joint disease, involving:

• The cartilage is becoming softer and thinner
• The underlying bone is becoming thicker
• The synovial lining is getting inflamed, causing swelling
• Ligaments loosen, making the knee feel unstable

This explains why OA causes not just knee pain but also stiffness, swelling, instability, and the feeling of “my knee is giving way.”

The Odisha Knee: Everyday Habits That Add Extra Load

Living in Odisha gives us a unique lifestyle—beautiful, but demanding on the knees. Some factors accelerate Knee Osteoarthritis:

• Squatting & Floor-Sitting Culture

Whether it’s eating on the floor, sitting during rituals, or working in markets and fields, deep squatting puts 3–7 times your body weight on your knee joint.

• Weight Management

This is the single most impactful factor.
Every 5 kg of weight loss reduces nearly 20 kg of stress per step on your knees.
In Odisha, where rice is a staple and metabolic issues are rising, even small weight control steps go a long way.

• Previous Injuries

Many people ignore old sports injuries or two-wheeler falls. These untreated injuries can trigger early OA.

• Age & Genetics

Yes, OA is common with age, but it is not inevitable and not untreatable.

The Knee Management Pyramid: How to Take Charge of Your Joint Health

Managing knee pain is not about waiting for things to worsen. It’s about active joint stewardship—small steps that protect your knees for years.

Tier 1: The Foundation – Lifestyle & Movement (Non-Negotiable)

These are the most powerful tools you have.

1. Low-Impact Exercises

Choose activities that strengthen without pounding the knee:

• Walking on flat ground
• Cycling
• Swimming/water aerobics

2. Quadriceps Strengthening – The Knee’s Natural Brace

Strong thigh muscles act as your built-in knee support.
Simple exercises to start:

• Straight-leg raises
• Wall-sits (only to comfort level)
• Seated knee extensions

3. Activity Modification

• Use a stool or chair instead of sitting on the floor
• Avoid prolonged squatting
• Take breaks while climbing stairs
• Use supportive footwear

These changes alone reduce pain for many people.

Tier 2: The Support Layer – Medical Treatments

When lifestyle changes need support, medical options help stabilise and soothe the joint.

Physiotherapy

Guided sessions improve mobility, strengthen muscles, and correct walking patterns.

Medications

Short-term pain relievers and anti-inflammatory medicines help manage flare-ups.

Injections

• Hyaluronic Acid (“gel injections”) adds lubrication
• Corticosteroids reduce temporary swelling and pain

These do not cure OA but offer relief and improved flexibility.

Tier 3: The Restoration Layer – When Surgery Becomes the Best Choice

For end-stage arthritis, when walking even short distances is painful, Knee Replacement is not a failure but a reboot. Modern total knee replacements restore mobility, reduce pain, and help seniors return to independent living. Some patients also qualify for partial knee replacement, preserving more natural bone and movement.

Final Word: Manage Today, Thrive Tomorrow

Knee Osteoarthritis is extremely common in Odisha—but it is not an unstoppable decline. With the right mix of weight management, quadriceps strengthening, activity modification, and timely medical care, you can protect your knees and continue an active, fulfilling life.