If you have been feeling a sharp twinge in your knee this week, you aren’t alone.
2026 is a unique year for Malaysians. We are facing a massive “Double Celebration” overlap. Chinese New Year falls on February 17th, and just a day or two later, our Muslim friends begin the holy month of Ramadan.
This means one thing for our bodies: A sudden spike in physical activity.
In the physio world, we call this a “load management error.” In layman’s terms? You are doing too much, too fast. Whether you are scrubbing floors for spring cleaning or preparing for nightly Tarawih prayers, your knees are about to work overtime.
Here is why your knees might hurt this month, and how to survive the festive season without limping.
1. The “Spring Cleaning” Squat
Right now, thousands of households in PJ and KL are in the middle of deep cleaning. You might be squatting to wipe skirting boards, climbing ladders to change curtains, or carrying heavy boxes of decorations.
The problem :
Deep squatting increases the compressive force behind your kneecap (patella) by up to 7-8 times your body weight. If you don’t normally squat deep, doing it repetitively for 4 hours on a Saturday can irritate the cartilage, leading to to Patellofemoral Pain Syndrome (runner’s knee) even if you don’t run.
The Fix:
- Avoid the “Duck Walk”: Do not walk around in a squatting position while wiping the floor. Stand up, move, and squat again.
- Use a Stool: Sit on a low stool instead of hovering in a deep squat.
- Hinge, Don’t Slouch: Use your hips (glutes) to bend, not just your knees and back.
2. The “Tarawih” Challenge
For our Muslim patients, Ramadan 2026 brings the beauty of Tarawih prayers. However, this involves repeated cycles of standing, bowing, prostrating (sujood), and sitting (tahiyat).
The Problem:
The tahiyat akhir position requires extreme knee
flexion (bending). If you have early-stage osteoarthritis or tight quadriceps,
this position can feel excruciating. Many people try to “tahan”
(endure) the pain, which often leads to swelling the next morning.
The Fix:
- Stretch
Your Quads Now: Tight thigh muscles pull on the knee joint, making
kneeling harder. Start stretching them gently today, before Ramadan
begins.
- Use a Thick Prayer Mat: If your prayer mat is thin and you are praying on hard tiles, double it up to cushion the tibial tuberosity (the bone below your kneecap).
- Listen to Your Body: If the pain is sharp (not just a stretch), it is okay to use a chair. Preserving your joints allows you to pray comfortably for years to come.
3. The “Balik Kampung” stiffness
With CNY and the start of Ramadan coinciding, the traffic jams on the PLUS highway heading North or South are going to be legendary.
The Problem:
Sitting in a car for 4 to 6 hours keeps your knee in a static bent position. This “starves” the joint of lubrication (synovial fluid) and tightens the hamstrings. When you finally stop at the R&R, you might find your knees are stiff and hard to straighten.
The Fix:
- The “Traffic Jam” Pump: While stuck in a jam, pump your ankles up and down. If you have space, straighten your knee fully for 5 seconds every 20 minutes.
- Stop Every 2 Hours: It’s not just for your bladder; it’s for your joints. Get out and walk for 2 minutes to recirculate the fluid in your knees.
When should you see a Physio?
A little soreness after cleaning is normal. However, you should visit us if:
- The pain is sharp and creates a “catching” sensation.
- There is swelling (your knee looks puffy compared to the other one).
- The pain persists for more than 3 days after you stop the activity.
At Relive Physio in Aman Suria, we don’t just treat the pain; we look at your movement. Whether you want to kneel comfortably for prayer or hike during the CNY holidays, we help you get there.
Don’t let pain dictate your celebration.
