My Knee Hurts After Sitting But Not When Exercising

A variety of factors can contribute to knee pain, including an injury or structural problems with the joint. While you might expect knee pain to be more of a problem during exercise, in some cases, it may be more noticeable after you've been sitting for a long period. Sitting pulls your knee, ligaments and tendons out of their natural positions, which can lead to irritation and pain. Lifestyle changes and exercise can provide relief.

Runner's Knee

This term refers to a several medical conditions that lead to pain around the front of your knee, or patellofemoral pain syndrome. It includes patellafemoral malalignment and chondromalacia patella. In patella femoral pain syndrome, the patella, or kneecap, moves to either side when you bend your knee, rather than moving down the middle. As a result, it rubs against the femur, or thigh bone, which causes inflammation and pain. The pain is usually dull and more noticeable when you've been sitting for a long time with your knees bent, or when you kneel, squat or climb stairs. Pain during these activities may be due to strained tendons, irritation of soft tissues at the front of your knee or excessive stress on the cartilage of the knee cap, or patella. Over time, the cartilage on the patella degenerates, which irritates the joint lining and bone.

Joint Hyperextension

If you tend to lock your knees straight when you're walking or standing, you may also be more susceptible to knee pain after periods of prolonged sitting. Some yoga positions and dance moves may also put you at risk for hyperextending your knee. Avoid locking your knees during these activities can help to reduce pain you experience when you're sitting.

Remedies

Applying an ice pack helps to reduce knee pain and swelling. Heat can also relieve knee pain, plus it relaxes tense muscles, tendons and ligaments. Take frequent breaks from sitting; get up and walk around for about five minutes. Taping your knee can also help your kneecap to track properly when you're sitting. Also, improve your posture when sitting to reduce stress on your knees. Avoid bending your knees more than 90 degrees and keep your feet flat on the floor or use a foot rest. Your knees should be about the same height as your hips.

Exercise

Regular exercise is another way to improve blood flow to your knee, which nourishes the cartilage. Resistance exercises strengthen the muscles and joint structures around your knee to stabilize the knee and improve patella tracking when you're sitting. Flexibility exercises help to relax muscles, ligaments and tendons to prevent tightness that contributes to irritation and pain. Your doctor or a physiotherapist can work with you to devise an exercise plan to heal your knee and relieve pain.