Pandal Hopping Without the Pain: How to Protect Your Knees and Joints This Pujo

October 17, 2026

For most Kolkatans, Durga Puja and the festive season largely means pandal hopping, with friends and family. New pandals, old neighbourhoods, crowded streets, long walks, stairs, standing in queues, and hours spent exploring the city that is one of the most enjoyable parts of the festive season.

However, your knees may not always agree. If you suddenly go from a relatively sedentary routine to several hours of walking and standing, your knees, ankles, hips and lower back can take a beating. The good news is that a little preparation can make your Pujo much more comfortable.

Why do knees hurt during pandal hopping?

The problem is often not one long walk. It is the sudden increase in activity.

Long periods of walking on hard surfaces, climbing stairs, standing for hours and repeatedly getting up and down can put additional stress on muscles and joints.

People who already have osteoarthritis, previous knee injuries, weak thigh muscles or excess body weight may experience symptoms more easily.

Physical activity itself is not the enemy. In fact, regular movement can help people with arthritis reduce pain and improve physical function. The key is to increase activity gradually and choose joint-friendly movement.

Start preparing before Pujo: If you know you will be walking extensively, don’t wait until the first night of Pujo. Start taking regular walks in the weeks beforehand. You can gradually increase your walking duration while incorporating simple strengthening exercises. Strong muscles around the knee can help support the joint and reduce the stress placed on it. If you already experience knee pain, consult an orthopaedic specialist or physiotherapist about an appropriate exercise programme.

Choose your footwear carefully: Fashion may be important but comfortable footwear is even more important when you are planning several hours on your feet. Avoid wearing brand-new shoes for an all-night pandal-hopping marathon.

Choose shoes that:

Fit properly
Provide adequate cushioning
Offer good support
Do not pinch your toes
Have a secure grip
Are already broken in

Don’t try to visit every pandal in one stretch: Plan your route in a manner that nearby pandals are grouped together instead of repeatedly crossing long distances. Take regular breaks and sit down whenever possible. If you are visiting multiple locations, consider using transport for longer stretches and walking shorter distances around each cluster. Do keep in mind that there are no prizes for completing the maximum number of pandals in the shortest time.

Be careful with stairs: Stairs can be particularly challenging for people with knee arthritis. Use handrails whenever available. Don’t rush. If your knees hurt significantly, avoid repeatedly climbing stairs simply because a pandal has an elevated entrance.

Hydration matters too: Festive crowds, walking and warm weather can leave you dehydrated. Carry water and drink regularly. Don’t wait until you are extremely thirsty.

Listen to your knees: Mild muscle fatigue after an unusually active day can be normal but severe or persistent pain, significant swelling, instability, locking or difficulty putting weight on the leg should not simply be ignored. If your knee suddenly becomes very painful or swollen, or you are unable to walk normally, seek medical advice.

What if you already have arthritis?

Don’t assume that arthritis means you must stop walking. In fact, regular physical activity is an important part of managing arthritis. Joint-friendly activities such as walking, cycling, swimming and certain strengthening exercises may help reduce symptoms and improve function. However, the type and intensity of activity should match your condition.

A simple festive season knee-care checklist

Before going out:

Wear comfortable footwear
Eat something light
Carry water
Plan your route

While pandal hopping:

Walk at a comfortable pace
Take regular breaks
Use handrails on stairs
Avoid carrying unnecessarily heavy bags
Don’t ignore significant pain

After returning:

Rest if your legs are tired
Gentle stretching may help
Give yourself adequate recovery time before another long outing

Expert Opinion

“Pandal hopping during Pujo often involves prolonged walking, standing for long periods and climbing stairs, which can put extra strain on the knees and other joints. Wearing comfortable, well-cushioned footwear, taking regular breaks, staying hydrated and avoiding sudden increases in walking distance can help reduce discomfort. People with existing knee pain or arthritis should pace their activities and avoid pushing through persistent pain. If joint pain is severe, associated with swelling, or continues after rest, consult an orthopaedic specialist.”

-Consultant Orthopaedic Surgeon
-Desun Hospital, Kolkata

The Desun takeaway

Enjoy the festive season, but don’t make your knees pay the price. With comfortable footwear, gradual preparation, sensible route planning and regular breaks, you can enjoy the festivities while taking better care of your joints. And if knee pain is already affecting your everyday life, Pujo can be a good reminder to finally get it evaluated.