Knee Pain And Stiffness After Sitting: Causes And Treatment

Knee Pain And Stiffness After Sitting: Causes And Treatment

Knee Pain And Stiffness After Sitting: Causes And Treatment

Causes of Knee Pain and Stiffness after Sitting

Stiff legs can be caused by exercise, a lack of activity, circulatory problems, injury and immune system reactions and many different diseases. In most cases, it isn’t serious. The fact so many different things cause the problem, however, means that being evaluated by a doctor is usually a good idea when it persists, gets worse or shows up with other symptoms.

In order to function well, muscles need enough oxygen. Blood carries the oxygen that is necessary to the working tissue, so when blood supply is limited, the muscle easily is fatigued and has a hard time moving. This can occur because of other medical issues such as diabetes, but it also can be the result of simply sitting in one position too long.

Just as too much activity can be a bad thing for the legs, doing nothing isn’t a good idea, either. In some cases, a lack of movement can cause fluids in the body to build up in the legs, which can make them stiff and painful to shift. Additionally, activity “warms up” the tissue, making it more flexible. When a person doesn’t do anything physical for a while, the muscles get “cold” and shorten a bit, becoming more rigid. This is why people gain a greater range of motion as they exercise, and why they can be stiff in the morning or after sitting for a long time.

Treatment for Knee Pain and Stiffness after Sitting

To correct this do the following exercises on the floor in a long sitting position:

1. Place a rolled up bath towel under one knee and push down into the towel as hard as possible. Hold that for ten seconds and don't hold your breath while doing this. Do that five times and switch to the opposite leg.

2. Get a large can of tomatoes or Juicy Juice and place a towel around the can. Place one knee on the can and a small weight on the ankle. Slowly lift the foot up and return to the ground, do this ten times and rest. Repeat this cycle twice more and then switch legs and repeat. As the movement gets easier add weight slowly. 

3. Still in the long sitting position bend up one knee so that it is bent to 90 degrees with the foot flat on the ground. Keep the opposite knee straight and lift the leg off the ground until the calf comes off the ground. Do this ten times but it can be done up to fifty. Add a pound to this exercise when ever fifty is reached. 

4. Get a 2x4 board about two feet long or a large dictionary and stand with the feet parallel to the board. Place one foot on the board and step up on it. Slowly lower the foot that is in the air back to the floor. Do that ten times and switch legs. Use ice on the knee post exercise for fifteen minutes. 

You can also buy a patella tracking brace at a pharmacy, sporting goods store, medical supply house, or a physical therapy office. This should also help you to control the problem. The exercises should be the most helpful.