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Where Does It Hurt?

Tap on the body area where you are experiencing pain, stiffness, or instability to see common orthopaedic conditions, initial self-care tips, and when to book an evaluation.

Step 1: Select Body Part

Choose the Affected Joint or Area

Knee Pain & Instability

Commonly affects stair climbing, squatting, sitting cross-legged, or sports activity.

Consult for Knee Pain

Common Causes

  • Knee Osteoarthritis (Wear & Tear): Gradual cartilage loss causing pain when walking, morning stiffness, creaking sounds (crepitus), or bowing of the legs.
  • ACL / PCL Ligament Injury: Often triggered by a twisting injury or sports fall, accompanied by a "pop" sound, rapid swelling, and a feeling that the knee gives way.
  • Meniscus Tear: Cartilage cushion tear causing sharp pain on the inner or outer side of the knee, clicking, or locking when straightening the leg.
  • Patellofemoral (Kneecap) Pain: Aching in the front of the knee worsened by stairs, squatting, or sitting with bent knees for long periods.

Safe Initial Care & Next Steps

  • Avoid Deep Squatting & Cross-Legged Sitting: Use a high chair and western commode to reduce compressive load on the kneecap and cartilage.
  • Ice Application: Apply an ice pack wrapped in a towel for 15–20 minutes, 3 times a day for acute swelling or recent twisting injuries (avoid heat on swollen joints).
  • Gentle Quadriceps Activation: Perform gentle straight-leg raises if pain-free; see our Physiotherapy Guide.
  • Treatment Options: Ranges from targeted physiotherapy, viscosupplementation injections, and Keyhole Arthroscopy to Total Knee Replacement.

When to Seek Prompt Medical Evaluation

  • Inability to bear weight on the leg immediately after a fall or twist.
  • A locked knee that cannot be fully straightened or bent.
  • Severe swelling within a few hours of injury, or a hot, red, painful knee accompanied by fever.

Hip, Groin & Pelvic Pain

True hip joint problems typically cause deep groin pain, stiffness while putting on shoes, or limping.

Consult for Hip Pain

Common Causes

  • Avascular Necrosis (AVN) of Femoral Head: Reduced blood supply to the hip ball joint (sometimes after steroid use, alcohol, or trauma) causing progressive groin pain and limp in young to middle-aged adults.
  • Hip Arthritis: Wear of the ball-and-socket joint leading to stiffness, groin or thigh pain, and difficulty rotating the leg.
  • Trochanteric Bursitis: Inflammation on the outer side of the hip making it painful to lie on that side at night.
  • Hip Fractures (Neck of Femur / Intertrochanteric): Common in older adults after a minor slip at home.

Safe Initial Care & Next Steps

  • Avoid Low Seating & Floor Sitting: Sit on chairs where your hips remain higher than your knees.
  • Use a Walking Stick in the Opposite Hand: Holding a cane in the hand opposite the painful hip significantly offloads joint pressure while walking.
  • Early Diagnosis Matters: Early detection of AVN via X-ray or MRI allows joint-preserving treatments before the femoral head collapses.
  • Advanced Relief: Severe hip arthritis or late-stage AVN responds reliably to Total Hip Replacement (THR).

When to Seek Immediate Emergency Care

  • An elderly family member slips and cannot stand or lift their leg, or the leg appears shorter and turned outward (suspected hip fracture—do not force them to walk).
  • Sudden, severe groin pain with fever or inability to move the hip joint.

Shoulder Pain & Stiffness

Frequently causes night pain, difficulty reaching overhead, or trouble fastening clothes behind the back.

Consult for Shoulder Pain

Common Causes

  • Frozen Shoulder (Adhesive Capsulitis): Progressive stiffness and dull ache, especially common in patients with diabetes or thyroid conditions.
  • Rotator Cuff Tendinitis or Tear: Pain when lifting the arm sideways or overhead, weakness, and aching at night when sleeping on the affected shoulder.
  • Recurrent Shoulder Dislocation / Instability: The shoulder slips out of socket during overhead sports or reaching backward.
  • Acromioclavicular (AC) Joint or Collarbone Injury: Pain at the top of the shoulder after a fall onto the arm.

Safe Initial Care & Next Steps

  • Gentle Pendulum Exercises: Prevent worsening stiffness with gentle pendulum swings (see Physiotherapy & Rehab).
  • Pillow Support at Night: When sleeping on your back, place a small pillow under the elbow of the painful arm so the shoulder tendons stay relaxed.
  • Blood Sugar Control: If you have diabetes and shoulder stiffness, tight blood sugar control helps speed recovery.

When to Seek Prompt Medical Evaluation

  • Visible deformity or inability to move the arm after a fall (never attempt to forcefully pull a dislocated shoulder back in at home).
  • Sudden inability to lift the arm after lifting a heavy object, or pain radiating from the chest/jaw to the left arm (rule out cardiac causes immediately).

Back, Neck & Sciatica Pain

Includes lower back strain, slipped disc, sciatica radiating down the leg, and cervical neck pain.

Consult for Back / Neck Pain

Common Causes

  • Lumbar Disc Prolapse & Sciatica: A bulging disc pressing on a nerve root, causing shooting pain, tingling, or numbness from the lower back down the buttock and leg.
  • Mechanical Back Strain & Postural Spasm: Muscle and ligament strain from prolonged sitting, forward bending, or lifting heavy weights with a rounded back.
  • Cervical Spondylosis: Neck stiffness, headache at the base of the skull, or pain radiating into the shoulder blade and arm.
  • Osteoporotic Vertebral Compression Fracture: Sudden back pain in older adults after a minor jerk or lifting.

Safe Initial Care & Next Steps

  • Stay Gently Active (Avoid Prolonged Bed Rest): More than 1–2 days of strict bed rest weakens back muscles; short walks on flat ground help recovery.
  • Log-Roll Technique: When getting out of bed, turn onto your side first, drop your legs over the edge, and push up with your arms to protect your spine.
  • Avoid Forward Bending & Heavy Lifting: Bend at your knees and hips—never at your waist—when picking up objects.

Spine Red Flags (Seek Immediate Emergency Care)

  • Loss of control over bladder or bowel function, or numbness around the groin/saddle area.
  • Progressive weakness in the foot (such as foot drop / tripping while walking) or both legs.
  • Severe back pain following a road accident or fall from height.

Ankle & Foot Pain

Covers twisted ankles, heel pain on waking up, Achilles tendon pain, and midfoot fractures.

Consult for Ankle / Foot Pain

Common Causes

  • Ankle Ligament Sprain or Malleolar Fracture: Pain, bruising, and swelling on the outer or inner ankle bone after twisting the foot on uneven ground or stairs.
  • Plantar Fasciitis (Heel Pain): Sharp heel pain during the first few steps out of bed in the morning.
  • Achilles Tendinopathy or Rupture: Pain or a sudden snapping sensation at the back of the heel above the shoe line.
  • Uric Acid / Gouty Arthritis: Sudden redness, heat, and intense pain at the base of the big toe or ankle.

Safe Initial Care & Next Steps

  • Follow R.I.C.E. for Acute Twists: Rest, Ice (15 mins every 3–4 hours), gentle Compression bandage, and Elevate the foot above heart level on pillows.
  • Never Massage a Freshly Twisted Ankle: Vigorous oil massage after an acute sprain or fracture increases internal bleeding and swelling.
  • Supportive Footwear: For morning heel pain, wear cushioned footwear indoors and stretch your calf before stepping out of bed.

When an X-Ray Is Needed Right Away

  • Inability to take 4 steps without severe pain immediately after an ankle twist.
  • Tenderness directly over the bony bumps (malleoli) of the ankle or the outer edge of the midfoot.

Elbow, Wrist & Hand Pain

Includes fall on an outstretched hand, tennis elbow, wrist tendon pain, and finger numbness/triggering.

Consult for Elbow / Wrist Pain

Common Causes

  • Distal Radius / Scaphoid Wrist Fracture: Pain and swelling at the wrist after breaking a fall with an outstretched hand.
  • Tennis Elbow (Lateral Epicondylitis): Pain on the outer bony bump of the elbow when gripping objects, wringing clothes, or lifting a cup.
  • Carpal Tunnel Syndrome: Tingling, pins-and-needles, or numbness in the thumb, index, and middle fingers (often worse at night).
  • Trigger Finger & De Quervain's Tenosynovitis: Clicking/locking of a finger when bending, or pain at the base of the thumb when lifting.

Safe Initial Care & Next Steps

  • Remove Rings Immediately After Wrist/Hand Injury: Swelling can trap rings and compromise finger circulation.
  • Support & Rest: Use a neutral wrist splint at night for carpal tunnel symptoms, or a forearm strap during daytime tasks for tennis elbow.
  • Ergonomic Breaks: Avoid repetitive forceful gripping or wringing motions while acute tendon inflammation settles.

When to Seek Prompt Medical Evaluation

  • Visible crookedness/deformity of the wrist or forearm after a fall.
  • Pain in the "anatomical snuffbox" (the hollow at the base of the thumb) after a fall—even if swelling is mild, this can indicate a scaphoid fracture.

Unsure About Your Symptoms?

Early diagnosis prevents minor joint or ligament issues from becoming chronic. Share your X-ray or book an OPD visit with Dr. Avneet Sandhu.

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