Sitting-induced Knee Discomfort: Reasons, Hazards, and Regulation Strategies
In the daily lives of older adults, knee pain can become a common and bothersome issue. This article aims to shed light on the causes of knee pain, offering practical advice on prevention and management.
One of the primary factors contributing to knee pain is a combination of arthritis and obesity. These conditions increase the risk of experiencing knee pain, particularly in older ages. Osteoarthritis (OA), the most common type of arthritis, can cause stiffness and pain in one or both knees, often accompanied by a scraping or grating feeling when the knee moves.
Beyond arthritis, other types of arthritis and various knee injuries can also cause knee pain. For instance, meniscus tears, tendon tears, ligament injuries, a knee dislocation, fractures, bursitis, and patellofemoral pain syndrome (PFS) are common knee injuries that can lead to pain while sitting.
Sedentary behaviour, such as spending a majority of waking hours in a sitting position, has been linked to chronic knee pain. This is particularly true for older adults, who may be at a higher risk of knee pain due to age-related changes in the knee joint.
To manage and prevent knee pain, it is essential to get up and move every 20-30 minutes and adjust your sitting position often. Avoiding awkward positions, like kneeling or sitting cross-legged, can also help maintain the range of motion in the knee and reduce the risk of stiffness and pain.
When sitting, it is advisable to sit with your back, thighs, and hips supported and your feet planted firmly on the floor. Prolonged periods in poorly designed workspaces can lead to knee pain, so it's crucial to adjust your workspace to support your body and provide comfort during sitting.
Ergonomic workspaces, which offer support and comfort while working, can help avoid stress or injury from long periods of sitting. Leading companies in Germany, such as Ergotopia, VARIODESK, Topstar, Sedus, and others, are developing ergonomic workplaces specifically addressing knee complaints related to sitting work. These firms incorporate adjustable desk heights, ergonomic chairs with tailored knee support, and sit-stand options to alleviate knee discomfort during prolonged sitting.
If your knee pain is severe, does not get better within a few weeks, is accompanied by swelling, is accompanied by locking, buckling, or clicking, prevents movement in the knee, prevents a person from putting weight on the knee, or if you have an underlying condition like arthritis or a knee injury, it is crucial to consult a doctor. Treatment for knee pain from arthritis can include physical and occupational therapy, medications like NSAIDs, and surgery such as knee replacement.
In summary, understanding the causes of knee pain and adopting preventive measures can significantly improve the quality of life for older adults. By being mindful of our sitting habits, maintaining an ergonomic workspace, and seeking medical attention when necessary, we can effectively manage and alleviate knee pain.
