Managing Knee, Hip, Ankle, and Finger Issues for Office Workers

Q: Managing Knee, Hip, Ankle, and Finger Issues for Office Workers

1. <br>Knee, hip, and ankle joint issues： (1) About five years ago, I experienced heat and pain in my left knee, which was diagnosed by an orthopedic physician as patellar malalignment. <br>The doctor advised me to perform self-rehabilitation exercises such as leg raises and kick

Knee, hip, and ankle joint issues + finger problems?

Hello, doctor.
I am an office worker who spends eight hours a day in front of a computer, and I have two questions:
1.
Issues with my knees, hips, and ankles:
(1) About five years ago, I experienced heat and pain in my left knee, and an orthopedic doctor diagnosed it as patellar malalignment.
The doctor advised me to perform exercises such as leg raises and kicks for self-rehabilitation.
However, with excessive use—such as prolonged sitting, walking more than 12,000 steps, or during inclement weather—I still experience knee soreness.

(2) My right hip also feels slightly sore during prolonged sitting and in bad weather, and my left ankle often makes a clicking sound.
Given this situation, besides avoiding overuse and continuing self-rehabilitation, should I consult a rehabilitation specialist, physical therapist, or fitness trainer for training? Are there specific exercises I should avoid?
2.
Finger issue: Two weeks ago, I noticed a vertical protrusion about 1 cm in size on the second joint of my left thumb (as shown in the images).
It feels hard like a blood vessel or tendon when pressed, and it only hurts when I apply pressure that compresses the nerve, but there is no redness, swelling, or heat.
Currently, it has not affected my daily life.

Could this symptom indicate a specific problem, and should I seek medical attention? Thank you for your response.

appak, 40~49 year old female. Ask Date: 2021/04/14

Dr. Chen Bochen reply Orthopedics

1.
Knee, hip, and ankle joint issues: (1) About five years ago, I experienced heat and pain in my left knee, which was diagnosed by an orthopedic physician as patellar malalignment.
The doctor advised me to perform self-rehabilitation exercises such as leg raises and kicks.
However, after excessive use, prolonged sitting, walking over 12,000 steps, or during inclement weather, I still experience knee soreness.
(2) My right hip also feels slightly sore during prolonged sitting and in poor weather, and my left ankle frequently makes a clicking sound.
In this situation, aside from avoiding overuse and continuing self-rehabilitation, should I consult a rehabilitation specialist, physical therapist, or fitness trainer for training? Are there specific training activities I should avoid? >>> It is advisable to first consult a physical therapist, and once basic muscle strength is more balanced, then seek a fitness trainer.
>>> If there is persistent pain, short-term use of anti-inflammatory pain relievers can be considered, as inflammation can lead to joint wear and hinder rehabilitation.
2.
Finger issue: Two weeks ago, I noticed a vertical protrusion about 1 cm in size on the second joint of my left thumb (as shown in the image below).
It feels hard like a blood vessel or tendon when pressed, and it only hurts when I apply pressure that compresses the nerve, but there is no redness, swelling, or heat, and it has not affected my daily life.
>>> A common cause is a ganglion cyst, which is generally harmless to health.
It is advisable to observe it calmly, and if it becomes bothersome, aspiration with a needle or surgical removal can be considered.

Reply Date: 2021/04/14

More Info

Managing musculoskeletal issues, particularly for office workers who spend long hours sitting at a desk, requires a comprehensive approach that includes understanding the underlying causes, implementing preventive measures, and seeking appropriate treatment when necessary.

Knee, Hip, and Ankle Issues
1. Knee Pain and Patellar Malalignment: Your history of left knee pain, diagnosed as patellar malalignment (or patellar tracking disorder), suggests that the knee cap is not moving smoothly along the groove in the thigh bone. This can lead to pain, especially during activities that involve bending the knee, such as sitting for long periods or walking extensively. To manage this condition:
- Physical Therapy: Consulting a physical therapist is highly recommended. They can provide targeted exercises to strengthen the muscles around the knee, particularly the quadriceps, hamstrings, and hip muscles, which can help stabilize the knee joint and improve patellar tracking.

- Activity Modification: It’s crucial to avoid activities that exacerbate your pain. This includes high-impact exercises or prolonged walking, especially on uneven surfaces. Instead, consider low-impact activities like swimming or cycling.

- Pain Management: If inflammation is present, non-steroidal anti-inflammatory drugs (NSAIDs) can be used short-term to manage pain and swelling.

2. Hip and Ankle Concerns: The right hip discomfort and the clicking sound from the left ankle may indicate issues related to muscle tightness or joint instability. Similar strategies apply:
- Strengthening and Stretching: Focus on exercises that improve hip stability and ankle flexibility. Stretching the hip flexors and strengthening the gluteal muscles can alleviate hip pain. For the ankle, exercises that enhance proprioception and stability, such as balance exercises, can be beneficial.

- Ergonomic Adjustments: Ensure your workstation is ergonomically set up to reduce strain on your joints. Use a chair that supports your lower back, and consider using a footrest to keep your feet flat on the ground.

Finger Issues
The development of a 1 cm protrusion on your left thumb joint could be indicative of a ganglion cyst, which is a benign fluid-filled sac that often forms near joints or tendons. Here’s how to approach this issue:
- Observation: If the cyst is not causing significant pain or functional impairment, it may be best to monitor it. Many ganglion cysts resolve on their own.

- Medical Evaluation: If the cyst becomes painful or interferes with daily activities, a visit to a healthcare provider is warranted. They may recommend aspiration (draining the cyst) or, in persistent cases, surgical removal.

- Ergonomics and Hand Health: Given your prolonged computer use, ensure that your hand positioning is ergonomic. Take regular breaks to stretch your fingers and hands to prevent overuse injuries.

Conclusion
In summary, managing knee, hip, ankle, and finger issues as an office worker involves a combination of physical therapy, activity modification, ergonomic adjustments, and regular monitoring of symptoms. Consulting with a physical therapist or an orthopedic specialist can provide personalized guidance tailored to your specific conditions. Additionally, maintaining a healthy lifestyle that includes regular exercise, proper hydration, and nutrition can significantly contribute to overall musculoskeletal health. If symptoms persist or worsen, seeking medical attention is crucial to prevent further complications.

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