Knee Pain After Sitting: Causes and Solutions for Relief

Q: Knee Pain After Sitting: Causes and Solutions for Relief

Hello Ms. <br>Qi： There are many causes of knee joint pain. <br>Based on your symptoms, the potential causes of your knee pain may include plica syndrome, knee osteoarthritis, cartilage injury, overuse of muscle groups, or infection. <br>However, further examination and diagnosis

Knee

I often experience soreness in my knees after sitting for a long time.
I live in Taichung, but when I was studying in Pingtung, every time I took a bus, my knees would feel very uncomfortable, and I couldn't even take a short nap on the bus.
When I arrived at my destination and tried to stand up, my legs couldn't straighten out, and they looked somewhat like a "Q" shape from the side.
Recently, if I lift my legs, my knees feel even more sore, and I have to stretch my legs forcefully until I hear a popping sound or lie down to feel relief.
Why is this happening? I have a history of bone spurs and sciatica, and now I have scoliosis that looks like that of someone in their 30s or 40s (according to my doctor).
Is this related to those issues?

qi, 20~29 year old female. Ask Date: 2005/11/09

Dr. Xu Zhenrong reply Rehabilitation

Hello Ms.
Qi: There are many causes of knee joint pain.
Based on your symptoms, the potential causes of your knee pain may include plica syndrome, knee osteoarthritis, cartilage injury, overuse of muscle groups, or infection.
However, further examination and diagnosis are necessary to determine the exact cause of the pain.
If it is plica syndrome, the pain may arise from the impingement of the plica on the joint, and you might experience clicking sounds when bending and straightening the knee.
This condition often occurs on the medial side of the knee and can lead to inflammatory responses due to prolonged friction with the articular cartilage, resulting in fibrosis and thickening of the plica, as well as wear and degeneration of the articular cartilage.
Localized tenderness can usually be found in the knee joint, and when the hip is pushed outward, increased tension on the medial plica may lead to more pronounced symptoms.
However, a definitive diagnosis relies on a detailed physical examination and medical history inquiry, so it is advisable to have a thorough assessment by a rehabilitation physician.

Typical physical therapy treatments include cold and heat therapy, low-level laser therapy, ultrasound, transcutaneous electrical nerve stimulation (TENS), and exercise therapy.
In daily life, please avoid squatting, kneeling, or climbing to reduce joint wear.
Also, please temporarily stop leg raises and ensure adequate rest, avoiding prolonged standing or walking, and take appropriate breaks after activities.
For exercise, focus on quadriceps strengthening: lie flat, keep your legs straight, and press the back of your knee against the bed, counting from one to ten before relaxing.
Additionally, medication treatment may include nonsteroidal anti-inflammatory drugs (NSAIDs).
If symptoms persist or if there is severe pain, it is recommended to seek treatment at a rehabilitation outpatient clinic.
If you have any questions, feel free to inquire online or visit the Rehabilitation Department at Taipei Hospital, Department of Health.
Wishing you a speedy recovery.

Sincerely,
Hsu Chen-Jung
Taipei Hospital, Department of Health

Reply Date: 2005/11/09

More Info

Knee pain after prolonged sitting is a common issue that can be attributed to several underlying causes. Given your history of bone spurs, sciatica, and scoliosis, it is quite possible that these conditions are contributing to your knee discomfort. Let’s explore the potential causes and solutions for relief.

Causes of Knee Pain After Sitting
1. Patellofemoral Pain Syndrome (PFPS): This condition is characterized by pain around the kneecap, often exacerbated by sitting for long periods. The pain may worsen when standing up after sitting, as the knee joint may not be able to stabilize properly due to muscle imbalances or weakness.

2. Tight Muscles and Tendons: Prolonged sitting can lead to tightness in the hamstrings, quadriceps, and hip flexors. When you finally stand up, these tight muscles can pull on the knee joint, causing discomfort or pain.

3. Joint Stiffness: After sitting for a long time, the synovial fluid in the knee joint may not circulate as effectively, leading to stiffness. This can make it difficult to fully extend or flex the knee upon standing.

4. Previous Injuries: Your history of bone spurs and sciatica may contribute to altered biomechanics in your knee. If the alignment of your spine (due to scoliosis) is off, it can lead to uneven weight distribution across your joints, causing pain.

5. Osteoarthritis: Given your age and history of bone spurs, osteoarthritis could be a factor. This degenerative joint disease can cause pain, stiffness, and swelling, especially after periods of inactivity.

Solutions for Relief
1. Regular Movement: To combat stiffness, try to stand up and move around every 30 minutes. Simple stretches or walking can help keep the knee joint lubricated and reduce discomfort.

2. Stretching and Strengthening Exercises: Incorporate exercises that target the muscles around the knee. Strengthening the quadriceps, hamstrings, and hip muscles can provide better support for the knee joint. Stretching these muscles can also alleviate tightness.

3. Physical Therapy: A physical therapist can provide a tailored exercise program that addresses your specific needs. They can also teach you proper body mechanics to reduce strain on your knees.

4. Heat and Cold Therapy: Applying heat before sitting can help relax tight muscles, while cold therapy afterward can reduce inflammation and numb pain.

5. Proper Seating: Ensure that your chair supports your back and allows your feet to rest flat on the ground. If your knees are higher than your hips, consider using a footrest.

6. Consult a Specialist: Given your complex history, it may be beneficial to consult an orthopedic specialist or a rheumatologist. They can assess your knee pain in the context of your other conditions and recommend appropriate treatments, which may include medications, injections, or even surgery if necessary.

7. Weight Management: If applicable, maintaining a healthy weight can reduce stress on your knees, potentially alleviating pain.

8. Medication: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) can help manage pain and inflammation. However, consult with a healthcare provider before starting any medication.

Conclusion
Your knee pain after sitting is likely multifactorial, influenced by your previous injuries and existing conditions. By incorporating regular movement, targeted exercises, and possibly seeking professional help, you can work towards alleviating your discomfort. It’s essential to listen to your body and adjust your activities accordingly to prevent further injury. If your symptoms persist or worsen, do not hesitate to seek medical advice for a comprehensive evaluation and treatment plan.

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