Sitting Causes of Knee Pain

Knee pain does not only occur from physical activity, as sitting for too long can cause soreness and pain in the knees as well. Pain often becomes more intense the longer you sit, and is usually felt in the front of the knee where sitting with the knees in a bent position causes pressure by pulling on the tendons. Since pain can occur in one or both knees, there are some steps you can take to prevent knee discomfort caused by sitting.

Things You'll Need

• Ice pack
• Knee brace

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Instructions

• 1

  Take a break from sitting. When the knee is bent for a prolonged period of time, pressure against the patella increases, causing tenderness or pain. Whether it be from sitting or movement, you should always take a short break from any activity that causes the knee to hurt.

• 2

  Apply ice to the knees when sitting. Keep an ice compress on the area for about 15 minutes. You can apply ice up to four times each day to reduce stiffness or swelling in the knees. Ice numbs the area, making it easier to move the knee. A hot water pack can be applied to knee joints that are sore and tight.

• 3

  Talk to your doctor about the possibility of fitting you for a knee brace for support. This can relieve pressure on the kneecap by keeping the patella properly aligned in the femoral groove when sitting. There are a variety of lightweight braces available that put pressure on the tendon located below the kneecap. Some styles of braces even create a massaging effect when the knee is flexed or extended.

• 4

  Keep the muscles in your thighs and around the knees strong and flexible to prevent pain. While resting the knee may actually weaken stressed muscles even more, strengthening the muscles around the knee increases your range of motion helping to alleviate knee pain you may already suffer. Walking and swimming are both good exercises for strengthening the muscles in the legs.

• 5

  Lose weight to reduce pressure on the knee. If you are overweight, you may be adding stress to your knees. Keep in mind that the knees are load-bearing joints.