Knee Pain in the Workplace: How to Manage Discomfort and Stay Productive

Knee pain can make a long day at work feel even longer, especially if your job involves repetitive movements, prolonged sitting, or standing for extended periods. Workplace-related knee pain is a common issue, but the good news is that it’s manageable with the right strategies. At Southside Physiotherapy, we understand how challenging it can be to stay productive while dealing with discomfort. Let’s explore the causes of knee pain at work and share practical tips for prevention and relief.

Common Causes of Workplace Knee Pain

Several factors can contribute to knee pain in a work environment:

• Prolonged Sitting: Staying seated for hours can lead to stiffness and reduced circulation in the knee joint.

• Repetitive Movements: Jobs that involve constant bending, lifting, or kneeling can place strain on the knees over time.

• Standing for Long Periods: Prolonged standing can lead to joint fatigue and discomfort, particularly if proper footwear or posture is neglected.

• Poor Ergonomics: Sitting or standing with improper alignment can increase pressure on the knee joint.

Understanding the source of your knee pain is the first step toward finding effective solutions.

Tips for Preventing and Managing Knee Pain at Work

1. Move Regularly

One of the simplest ways to prevent knee pain is to avoid staying in one position for too long. If you’re sitting for extended periods, make a habit of standing up, stretching, and walking around every 30 minutes. If your job requires standing, take breaks to sit and rest your knees.

2. Practice Proper Posture

Good posture is key to reducing strain on your knees. When sitting, ensure your feet are flat on the floor, your knees are at a 90-degree angle, and your back is supported. When standing, keep your weight evenly distributed and avoid locking your knees.

3. Wear Supportive Footwear

Wearing comfortable, supportive shoes can make a significant difference in reducing knee pain, especially for those who stand or walk frequently at work. Avoid high heels or shoes with poor arch support, and consider using insoles if needed.

4. Strengthen Supporting Muscles

Strong muscles around the knee, particularly the quadriceps, hamstrings, and calves, help support the joint and reduce stress. Simple exercises, such as seated leg lifts or wall sits, can be done at home or during breaks to maintain strength.

5. Use Proper Technique When Lifting

If your job involves heavy lifting, be mindful of your technique. Always bend at your hips and knees, rather than your back, and keep the object close to your body as you lift.

6. Stretch to Relieve Tension

Incorporate stretching into your routine to reduce stiffness and improve flexibility. Focus on stretches for the quads, hamstrings, and calves to support knee mobility.

7. Set Up an Ergonomic Workspace

For desk jobs, ensure your chair, desk, and computer are set up to promote proper alignment. A well-designed ergonomic workspace can reduce strain on your knees, back, and neck.

8. Apply Ice or Heat When Needed

If knee pain flares up, applying ice can help reduce inflammation, while heat can relax tight muscles. Use these methods during breaks to manage discomfort.

When to Seek Help

If knee pain persists despite these adjustments or begins to interfere with your ability to work, it’s important to consult a physiotherapist. Persistent knee pain could indicate an underlying issue that needs to be addressed, such as tendonitis, arthritis, or improper joint mechanics.

How Physiotherapy Can Help

At Southside Physiotherapy, we provide tailored treatments to address workplace-related knee pain. Our approach includes:

• Assessing your movement patterns and identifying contributing factors.

• Designing strengthening and stretching exercises to support knee health.

• Providing guidance on posture, ergonomics, and activity modifications.

• Using manual therapy techniques to reduce pain and improve joint mobility.

Don’t Let Knee Pain Hold You Back

Knee pain doesn’t have to disrupt your workday. With the right strategies and support, you can manage discomfort and stay productive. At Southside Physiotherapy, we’re here to help you address knee pain and get back to focusing on what matters most.

If you’re struggling with knee pain, contact us today to learn more about how we can support your recovery and long-term health.