Knee pain while sitting is caused by various reasons, and by identifying the exact cause of this condition, you can consider a solution for treatment. For example, factors such as sitting for a long time, sitting in an inappropriate position, not observing ergonomics and... many other things can be a factor in causing pain. Many people sit for long periods of time because of their jobs or in their free time, which can make knee pain worse. Sitting for long periods of time Most of the elderly spend most of their waking hours in a sitting position. Many researchers believe that immobility, such as sitting for a long time, is the main cause of knee pain. Also, knee pain itself is another reason for people to sit for a long time. Immobility for a long period of time can lead to muscle weakness, joint stiffness and reduced knee flexibility, which will eventually lead to knee pain. Related content: The cause of knee pain when climbing stairs Sitting in an improper position The sitting position of each person affects his musculoskeletal system, improper posture can lead to knee pain, back pain and neck pain. Situation such as kneeling and sitting on all fours, which puts pressure on the knees, affects the range of motion of the knee and increases the possibility of problems such as pain and stiffness. Lack of ergonomics in the work environment Setting the space where you sit and work is very important. If you sit in an improper position, it causes many problems, including knee pain when sitting. Ergonomic work space includes equipment that makes you feel comfortable and the body is in the right position and prevents injuries caused by sitting for a long time. Problems that may exist at work and lead to knee pain are as follows: - The height of the seat is inappropriate and you cannot put your foot on the floor easily. - The seat does not support the back properly and does not support the correct sitting posture. - The person does not get up, does not move between his work and also does not adjust his position regularly. - The height or table or system is such that the body is under pressure. other background conditions In addition to the things we mentioned for you, some underlying conditions can lead to knee pain when sitting. Problems such as arthritis and various injuries to the knee are possible factors that can contribute to knee pain when sitting: ### Arthritis Osteoarthritis (OA) is the most common type of arthritis that leads to stiffness and pain in one or both knees. This complication usually occurs with age and degeneration of the joints. Osteoarthritis often affects the knees and you may feel a scraping sensation in your knee when you walk. Other types of knee arthritis can also contribute to knee pain, especially in such cases: - After resting or waking up - at the end of the day or after long periods of activity - when immobile ### knee injury Doing daily activities, excessive activity and sports exercises lead to injury to the knee and finally knee pain when sitting. Common knee injuries include: - Patellofemoral pain syndrome (PFS). - Meniscus tear - knee bursitis - tendon rupture - fractures - ligament damage - dislocation of the knee Knee pain when sitting on the toilet The patient who came to the clinic for knee pain said: For a while, when I go to the bathroom, especially when I sit on the Persian stone, my knee hurts a lot. A kind of shooting or stretching pain that starts when I bend my leg. After that, it will be difficult for me to walk for a few minutes. Could it be dangerous? Dr. Delshad replied: This is a rumor, especially when you use an Iranian toilet, it puts a lot of pressure on the knee joint. This type of sitting causes the knee to bend so much that if the cartilage is thin or has been hit before, the pain will show itself very soon. Other possible cases include: One of the common causes of damage or wear of the cartilage behind the kneecap is called chondromalacia or soft patellar cartilage. Primary arthritis or even weakness of the muscles around the knee are other possible cases. When the quadriceps muscle is weak, the knee does not have enough support and it hurts to bend too much. Sometimes inflammation of the tendons or ligaments around the knee is provoked due to excessive use or incorrect sitting position. Things you can do: If possible, use the toilet to reduce the pressure on the knee. Do strengthening exercises for the thigh muscles, especially stretching and isometric exercises Use a cold compress after the pain. If the pain persists or worsens, a simple knee X-ray or MRI will help determine the exact cause. What should we eat to relieve knee pain? Proper nutrition can have a great effect on joints, cartilage and inflammation. Especially if the knee pain is related to arthritis or inflammation, some foods have an anti-inflammatory role and can help. Things that help are as follows: - Fatty fish such as salmon, sardines or tuna containing omega 3 (anti-inflammatory properties) - Turmeric with milk or food - Fresh ginger when cooking or in the form of tea - Green leafy vegetables such as spinach, cabbage, broccoli (rich in antioxidants and calcium) - Fruits such as cherries, strawberries and oranges (rich in vitamin C to make collagen) - Walnuts, almonds and flax seeds (vegetable sources of Omega 3) - Foods containing collagen such as pen juice or natural gelatin The best sitting position for knee pain By following these tips, your knees will relax: - You must sit on a hard and standard chair, very soft chairs cause the knee to bend more and put a lot of pressure on it. - The knee angle should be about 90 degrees, that is, when sitting, the knees should not be too high or too low than the hips. If necessary, use a footrest. - It is better that the legs are slightly apart from each other and the weight of the body is spread well. - Kneeling on four knees, two knees or sitting on the floor is painful for the knee. Even if you have to sit on the floor, stretch your legs or sit in a semi-reclining position. - If you are going to sit a lot, walk a little every half hour or stretch your legs. The knee should be in motion. - When sitting, put a small pillow behind the knee, this position makes the joint in a more comfortable position. risk factors Various factors play a role in causing this complication, which are as follows: - sitting for a long time - Obesity - Sitting in an inappropriate position such as kneeling or sitting on all fours - Arthritis - people 60 years old and above - doing repetitive movements with the knee - sitting in inappropriate work spaces and not observing ergonomics - doing repetitive activities with the knee - doing sports with collisions, jumping and running a lot How to prevent knee pain while sitting? Tips to prevent knee pain and worsening of the current condition are as follows: ### Sitting for long periods of time You should get up, move and readjust your sitting position every 20 minutes or half an hour. ### Sitting in an awkward position You should sit so that your back, thighs and hips have a proper position and your feet are on the ground. You should pay attention to your position during daily activities and avoid putting your feet on top of each other and putting pressure on your body. ### Ergonomics Work space should be such that you feel comfortable when you are working. You should choose a chair that has good support. It should also be placed at the right height and feel completely comfortable. ### Arthritis If you have such a disease, you should consider a solution such as knee pain treatment physical and occupational therapy to control your pain. If necessary, take non-steroidal anti-inflammatory drugs as prescribed by the doctor. ### damage The method of controlling knee pain can be different depending on the type of injury. Depending on the injury, we can refer to the various proposed treatment solutions, such as resting the knee, using cold compresses, and taking painkillers. You may also need equipment such as braces and physical therapy. When to see a doctor See a doctor when you experience these symptoms following knee pain while sitting: - The pain is severe. - You haven't recovered after a few weeks. - is accompanied by swelling of the knee. - The knee locks or you hear a clicking sound in the knee. - Movement in the knee has been prevented. - You are not able to put your weight on the knee.