Knee Pain from Sitting Cross-Legged: Causes and Remedies

Experiencing soreness and pain in the knees after sitting cross-legged for an extended period?

Hello doctor, I have a habit of sitting cross-legged, and recently I've noticed that my knees start to hurt after sitting this way for a while.
A while ago, when the weather was very cold, I tried to stretch my legs after sitting cross-legged, and it seems I may have strained something.
Now, when I sit or lie down, I feel a depression on the outer side of my left knee, which sometimes cramps and hurts, extending to my left ring and little fingers, where I often feel soreness and numbness.
I visited a rehabilitation doctor, who mentioned that the pain in the front of my knees when sitting cross-legged is common and recommended heat therapy and electrical stimulation.
For the cramping area, he suggested applying a topical ointment.
However, after the electrical stimulation, I started to feel soreness and numbness in my inner thigh and big toe, while my right leg only felt uncomfortable when sitting cross-legged.
Sometimes, I also experience mild pain.
Is this normal? I'm quite worried.
I called back to ask, and the rehabilitation doctor advised me to continue with heat therapy.
Later, I went to see an orthopedic doctor, who prescribed me Voren-G ointment and recommended heat therapy, stating that recovery would take time.
When I brought up my concerns about electrical stimulation, he seemed to think it was fine and that it would resolve on its own, as my right calf felt tighter after the treatment.
I was quite nervous during my first electrical stimulation session, so I would appreciate your help in clarifying a few things.
Additionally, I applied the ointment on both knees after heating for 15 minutes.
Is this the correct approach, or should I heat first and then apply the ointment? Will I recover in two weeks? Thank you.

Cheng Mo, 20~29 year old female. Ask Date: 2017/02/19

Dr. Hong Ximing reply Orthopedics

Sitting cross-legged for too long can cause soreness, which is normal.
This occurs due to prolonged pressure on the knee joint, leading to excessive stress that can result in cartilage softening, causing discomfort.
The sensation of numbness and tingling is due to the nerves being stretched for an extended period.
Simply relaxing, avoiding the cross-legged position, and resting for a while will allow for recovery.
Physical therapy, heat application, and topical ointments are all considered adjunctive treatments.

Reply Date: 2017/02/19

More Info

Knee pain, especially when sitting cross-legged, can be a common issue that arises from various factors, including muscle strain, joint stress, and nerve irritation. Your experience of pain and discomfort in the left knee, particularly on the outer side, along with sensations of numbness and tingling extending to your toes, suggests that there may be multiple underlying causes at play.

Causes of Knee Pain While Sitting Cross-Legged
1. Muscle Strain: Sitting cross-legged can place unusual stress on the muscles and ligaments surrounding the knee. If you recently experienced a cold snap and attempted to stretch your legs abruptly, it’s possible that you strained the muscles around your knee or hip, leading to pain.

2. Patellar Tracking Disorder: This condition occurs when the kneecap (patella) does not move smoothly along the groove in the thigh bone. Sitting in certain positions, like cross-legged, can exacerbate this issue, leading to pain.

3. Nerve Compression: The symptoms of numbness and tingling in your toes may indicate that a nerve is being compressed, possibly due to the position of your legs while sitting. The peroneal nerve, which runs down the outer side of the leg, can be affected in this position.

4. Bursitis: Inflammation of the bursae (small fluid-filled sacs that cushion the knee joint) can also cause pain, particularly when sitting for extended periods.

5. Tendonitis: Inflammation of the tendons around the knee can lead to pain, especially if there has been recent overuse or strain.

Remedies and Management Strategies
1. Rest and Modify Activities: It’s essential to give your knee some rest. Avoid sitting cross-legged for prolonged periods and try to modify your sitting position to reduce stress on the knee.

2. Heat Therapy: Applying heat can help relax and loosen tissues and stimulate blood flow to the area. You mentioned using heat therapy, which is beneficial. It’s generally recommended to apply heat before using topical medications, as it can enhance absorption.

3. Topical Analgesics: The Voren-G ointment prescribed by your doctor can help alleviate pain and inflammation. Applying it after heat therapy can be effective. Ensure you follow the instructions provided by your physician regarding the frequency and method of application.

4. Physical Therapy: Since you have already seen a rehabilitation specialist, continuing with physical therapy can be beneficial. They can guide you through exercises that strengthen the muscles around the knee and improve flexibility, which may help alleviate pain.

5. Gentle Stretching and Strengthening Exercises: Incorporating gentle stretching and strengthening exercises for the quadriceps, hamstrings, and hip muscles can help support the knee joint and reduce pain. Avoid any movements that exacerbate your symptoms.

6. Gradual Return to Activity: After a period of rest and treatment, gradually return to your normal activities. Pay attention to how your knee responds and adjust your activities accordingly.

Timeline for Recovery
Recovery time can vary significantly based on the severity of the injury and individual healing rates. While some individuals may experience relief within a couple of weeks, others may take longer. It’s essential to monitor your symptoms and communicate with your healthcare provider if your pain persists or worsens.

Conclusion
In summary, your knee pain while sitting cross-legged could be attributed to muscle strain, nerve compression, or other underlying conditions. Following the recommended treatment plan, including rest, heat therapy, and the use of topical medications, should help alleviate your symptoms. If your pain continues or worsens, further evaluation by a healthcare professional may be necessary to rule out any serious conditions. Always listen to your body and adjust your activities to promote healing.

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