Painful knees when standing after sitting?
This is a common problem that I hear every day from my patients and although it can affect anyone at any age the most common people that struggle with this are seniors.
Thankfully there are solutions to help.
By first understanding why YOU are getting this pain after sitting, you will be able to use my strategies to help alleviate the pain you feel both whilst sitting and also when moving from sitting to standing.
Causes of Knee Pain when standing AFTER sitting
- Inactivity - Prolonged sitting can lead to joint stiffness. This is caused by a lack of blood flow to the area which can lead to the joint fluid contained in a capsule surrounding the knee becoming thicker. This will mean that it is less efficient at bathing and nourishing the joint - these are vital components of pain-free joint mobility.
- Osteoarthritis - This is a very common cause of knee pain especially in the over 50's age group. As the joint wears it becomes less mobile and stiffer generally. Arthritic joints can become stiffer and more painful when sitting and this can make standing and walking after sitting difficult.
- Meniscus Injury - The meniscus in the knee provides the contouring of the joint as well as the shock-absorbing capabilities. They can become torn through injury or degeneration. This can lead to pain and inflammation of the joint. Often when sitting for prolonged periods the knee becomes stiff making standing very uncomfortable.
- Patellofemoral Joint Pain (PFPS) - This leads to pain in and around the knee cap. It is also referred to as Runners Knee and can lead to pain and stiffness in the joint after sitting making standing and walking afterwards uncomfortable.
- Muscle Weakness - If you have weak muscles in the legs or the glutes you may be placing undue pressure on your knee joints. Often knee pain can be alleviated completely by focusing on the muscles that stabilise and support the knee joints.
strategies to combat knee pain
There are a variety of things that cause knee pain after sitting but thankfully the following tips can help with all of them.
The first three tips represent things you can do whilst sitting to combat knee pain when you stand and the rest are long-term strategies aimed at improving the underlying causes of your knee pain.
1. Regular Movement Breaks
Break up the amount of time that you sit for. Get up regularly. Even if it’s just to stand up, walk to the kitchen and back and then sit back down again. The increased blood flow will help to reduce the stiffness and pain.
2. Movement Whilst Sitting
If you have to sit for prolonged periods, try to do some gentle exercises whilst still sitting down. Bend and straighten the knees a few times every few minutes.
March your feet on the spot.
Curl and uncurl your toes.
By doing this you’ll be increasing your circulation and this extra blood flow will help to nourish the knees and reduce your stiffness and pain both in sitting and crucially when you stand up.
3. Proper Sitting Posture
You should change your sitting posture regularly and keep your knees and feet moving as discussed above but your default sitting position should be knees sitting with your feet flat on the floor if possible.
Avoid crossing your legs.
4. Strengthening Exercises
Engaging in exercises to strengthen the muscles that support the knee joints can provide stability, support and more efficient joint function. This will stop them from getting as stiff when you are sitting down and will make the transition to standing smoother and pain-free. Read my post for more ideas on this.
5. Stretching and Flexibility
Incorporate daily stretching exercises into your daily regime. Gentle stretches can help to alleviate tension and discomfort when transitioning from sitting to standing.
This does not have to be complicated. You could do a chair hamstring stretch for example by putting one leg out in front of you, heel on the floor, trying to straighten the leg and reaching towards your shin and foot with your hands.
6. Heat Therapy
Similar to Tip 2. Arthritic joints in particular like heat and movement. Warm them with exercise but you could also supercharge this by not letting your legs get too cold in cold weather and by adding a heat pack or hot water bottle when your knees are feeling particularly stiff.
7. Weight Management
Excess body weight will place additional strain on the load-bearing joints such as the knees. Even a small reduction in weight will result in less pressure on the knees when going from sitting to standing. which can significantly reduce knee pain. You should consult a healthcare professional if you are looking for ways to lose weight safely and sustainably.
8. Use of Assistive Devices
For individuals with arthritis or severe knee pain, using items such as sticks or knee braces can provide additional support when standing up.
9. Consult a Physiotherapist
Physios are ideally placed to assess and treat knee pain and develop a personalised programme for you to manage it. They could provide manual therapy techniques to help with pain and advise on the correct braces or walking aids to use.
Conclusion
Knee pain when standing after sitting for a period of time can be challenging.
It's essential to address the underlying causes and to implement effective strategies to manage and prevent it.
By incorporating regular movement and circulatory promoting exercises in sitting and then following the other additional tips discussed in this article you can regain more mobility and strength which will help you to overcome your dread of standing after you've been sat down.
