How To Reduce Knee Pain After Sitting

Sitting is bad for the health, and doubly so if you have arthritis, as a lack of regular movement can cause joints to “seize up”. So, what to do about it if you have to sit for an extended time?

Dr. Alyssa Kuhn, arthritis specialist, explains:

Movement remains key

The trick is to continue periodically moving, notwithstanding that you may need to remain seated. So…

1. Heel slides
   • Straighten and bend your leg by sliding or lifting your heel.
   • Promotes blood flow and reduces fluid buildup in the knee.
   • Helps lubricate the joint, making standing up easier.
2. Heel lifts
   • Lift your heels up and down while keeping feet on the ground.
   • This one’s ideal for tight spaces, such as when riding in a car or airplane.
   • Improves blood circulation and can reduce ankle swelling and leg heaviness.

Do 20–30 repetitions every now and again, to keep your joints moving.

Note: if you are a wheelchair user whose legs lack the strength and/or motor function to do this, in this case it’s the movement of the leg that counts, not where that movement originated from. So, if you use one hand to lift your leg slightly and the other to push it like a swing, that will also be sufficient to give the joint the periodic movement it needs.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

You might also like to read:

Stand Up For Your Health (Or Don’t) ← our main feature on this also includes more things you can do if you must sit, to make sitting less bad!

Take care!