Knee Pain & Arthritis

Knee Pain & Arthritis: Why Movement, Not Fear, Is the Real Medicine

At Sairam Physiotherapy Clinic, we meet many patients from Porur, Iyyappanthangal, and across Chennai who walk in with one common concern: “I’ve been told I have arthritis in my knees. Is it serious?”

Let’s start with the truth: arthritis is not a disease to be feared. It’s a natural wear and tear of the knee joint that happens with age—just like grey hair or wrinkles. It doesn’t mean your knees are broken. It simply means they’ve worked hard for you over the years, and now they need a little more care and attention.

🦵 Use It or Lose It: The Golden Rule of Joint Health

One of the biggest mistakes people make after hearing the word “arthritis” is to stop moving. But the reality is: movement is medicine. When you stop using your knees, the muscles around them weaken. And when muscles weaken, the load shifts to the bones and cartilage, speeding up degeneration.

At our clinic, we often say: “Use it or lose it.” The more you move—safely and consistently—the better your knees will feel.

🚫 The Harm of Well-Meaning but Misguided Advice

It’s unfortunate that many patients are told by doctors to avoid sitting cross-legged or climbing stairs—activities they’ve done comfortably for decades. While this advice may come from a place of caution, it often causes more harm than good.

Imagine a 65-year-old woman who has always sat on the floor for prayer, meals, or family gatherings. Suddenly, she’s told to stop. Not only does this affect her physical mobility, but it also shatters her cultural and emotional identity. She may feel disconnected during temple visits, unable to sit with her grandchildren, or embarrassed at social events.

We’ve seen patients who stop climbing stairs and become dependent on elevators, even for one floor. This leads to deconditioning, where the muscles weaken further, and the knees become even more painful.

🪑 The Western Lifestyle Shift: A Hidden Culprit

Another silent contributor to knee pain is the modern lifestyle shift. With the rise of Western toilets, dining tables, and sofa seating, we’ve moved away from traditional practices like floor sitting, squatting, and stepping.

These natural movements once kept our hip, knee, and ankle joints mobile and our lower limb muscles strong. Now, without regular practice, these muscles weaken. And when someone suddenly tries to squat—say, during a temple visit or a family function—they end up with pain, strain, or even injury.

🧠 Our Approach at Sairam Physiotherapy Clinic

At Sairam Physiotherapy Clinic in Porur and Iyyappanthangal, we don’t just treat the pain—we treat the person. Our approach is holistic, evidence-based, and deeply rooted in patient education.

Here’s how we help our patients manage knee pain and arthritis:

1. Patient Education

We explain what arthritis really is, debunk myths, and help patients understand that pain doesn’t always mean damage. We teach them how to move safely and confidently.

2. Activity Promotion

We encourage patients to stay active, not avoid movement. Whether it’s walking, stair climbing, or gentle squats—we guide them step by step.

3. Weight Management & Dieting

Excess weight puts extra pressure on the knees. We offer simple, sustainable diet tips and lifestyle changes to reduce joint load.

4. Strengthening the 8 Functional Patterns

We focus on strengthening the eight key movement patterns of the lower limb:

• Sit-to-stand
• Stair climbing
• Squatting
• Lunging
• Stepping
• Balancing
• Walking
• Floor transitions

These patterns are essential for daily life, independence, and long-term joint health.

5. Pain Management & Prevention

We teach patients how to self-manage flare-ups, use heat or cold therapy, and avoid over-reliance on painkillers. Our goal is to make them resilient and self-sufficient.

💬 Final Thoughts: You’re Not Broken—You’re Just Deconditioned

Knee arthritis doesn’t mean your life has to shrink. It doesn’t mean giving up stairs, floor sitting, or your cultural practices. It simply means your knees need smarter movement, not less movement.

At Sairam Physiotherapy Clinic, we’re here to help you move better, feel stronger, and live fully—without fear.

If you’re looking for knee pain treatment in Porur or Iyyappanthangal, or want to understand how to manage arthritis naturally, come visit us. Let’s rebuild your strength, confidence, and quality of life—one step at a time.