WHY DOES MY KNEE HURT? 5 EVERYDAY HABITS MALAYSIANS OVERLOOK

1. Too Much Sitting

A recent study on Malaysian office workers found they’re parked in their chairs for ~5.96 hours every workday and that’s before Netflix kicks in.

When the knee stays bent that long, blood flow slows, fluid pools, and you stand up feeling like your legs are jelly.

Quick Fix:

• Set a 45-minute timer; when it rings, stand, stretch, or take a 60-second walk to the pantry.
• Do a simple under-desk pedal or standing desk converter to create micro-movement during zoom calls.

2. Gym Form Fails

When your knees cave in during squats, your kneecap goes out of alignment. HELLO KNEE PAIN (cartilage irritation)

Quick Fix:

• Think “hips back, chest up” before any squat.
• Record one set from the side, bad angles kantoi fast.

3. Worn-Out Shoes

With our hot and humid weather, shoe midsoles flatten faster. Once the cushioning is gone, every step sends shock up your shin and into your knee. Painful lah.

Quick Fix:

• Rotate between two pairs if you walk or stand a lot
• Replace your running shoes every 500 km (most fitness watches can track this).

4. Weekend-Sports Junkie

You work the whole week, then go ALL OUT playing badminton or futsal on the weekend. This overloads your joints with tiny injuries that your body cannot recover from before your MONDAY BLUE. Sigh.

Quick Fix:

• Follow the 10 percent rule. Do not increase your game time or distance by more than 10 percent from week to week
• Mix in lower impact activities like cycling or swimming to keep your fitness up without stressing the joints

5. Mini Strength Workout

Strong quadriceps and hamstrings act like shock absorbers. When they’re weak, your knee join takes all the impact. Imagine that. That’s how much your thigh muscles protect your knee joint.

5-Minute Routine

1. Wall sits (45 s)
2. Glute bridges (15 reps)
3. Standing hamstring curls (15 reps each side)

⚡ 60-Second Self-Test

1. Sit on a chair with good posture — chest up, legs at 90 degrees
2. Lift one foot until your leg is fully straight 
3. With that position, hold for 10 seconds
4. Feel any sharp pain, shaking, or get tired very fast? Take note

Repeat on the other side. If one knee feels noticeably worse, you’ll need to read the next section 👇.

“Okay, But Is It Serious?”

Google can only go so far. Swelling that won’t disappear, stabbing pain on stairs, or a pop might mean more is going on. That is why Pantai Hospital Ipoh put together MoveEasy —a no-strings check-up for busy Malaysians who just want answers.

What happens during the MoveEasy session?

• A chit chat session with our orthopaedic specialist about your lifestyle and daily habits, along with relevant physical examinations
• Immediate referral for imaging if needed
• A comprehensive care plan tailored to your condition

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Book an appointment for a MoveEasy™ Session

Quick FAQ

Q: Which doctor handles knee pain?
An orthopaedic specialist. Pantai Hospital Ipoh’s team subspecialises in knees, arthroplasty, and other complex orthopaedic care.

Q: Is knee pain normal after running?
Mild soreness can be normal. But if the pain changes how you walk or lasts more than you expect, it is better to come and see one of our orthopaedic specialists.

(Educational info only, not medical advice.)

If that little voice in your head is still going “Adoi, my knee…”, spend that lunch hour with MoveEasy and walk out with answers.

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Book an appointment for a MoveEasy™ Session