Why do my knees hurt in my 30s?

What changes in your thirties

Many people in their thirties are busier, sit more at work and train in bursts: nothing for weeks, then a hard session or a weekend tournament. Muscles lose conditioning faster than tendons and joints adapt, and that mismatch is behind a lot of knee pain at this age.

Weight gain, new parenthood and long commutes can all add to it.

Common causes at this age

• Patellofemoral pain: an ache around the kneecap on stairs, squats or after long sitting at a desk or in the car
• Patellar or quadriceps tendinopathy: pain just below or above the kneecap with jumping, sprinting or heavy squats
• IT band syndrome: pain on the outside of the knee in runners and cyclists
• Meniscus or ligament injury: a twist on the padel or football pitch, often with swelling the next day
• Early cartilage damage, particularly after an old ACL or meniscus injury

What you can do

Look at what changed: a new programme, more matches, a heavier lifting block or less sleep. Ease off the trigger rather than stopping all exercise. Two or three sessions a week of thigh and hip strengthening is one of the most effective ways to protect the knee at this age.

In Qatar, try not to cram all your sport into the cooler months. A steady, year-round routine, indoors in summer, is kinder to knees than seasonal bursts.

When to see a knee surgeon

Book an appointment if the knee swelled after a twist, locks, gives way, or if pain persists beyond six weeks despite sensible changes. Previous knee injuries are worth mentioning, as they change what the knee is likely to need.

At Aman Hospital in Doha, Dr. Gelber sees many active adults in their thirties and focuses on keeping them in sport, with surgery only for problems that will not settle without it.