How to Fix Knee Pain From Sitting Cross Legged
Work Wellness

How to Fix Knee Pain From Sitting Cross Legged

|Feb 11, 2023

Knee pain can be debilitating and can greatly affect your daily activities and quality of life. Have you been encountering it while sitting cross-legged lately? Knee pain from sitting cross legged is quite common, as it places added pressure on the knee joints and can cause inflammation and stiffness.

If you're someone who frequently sits cross-legged and feels like their knee hurts from sitting cross legged, there are several things you can do to alleviate the discomfort and prevent it from recurring. We know that you must be eager to learn them.

That’s why we have compiled the best tips on fixing knee pain after sitting cross legged in this blog. Let’s read on to find out more! 

8 Tips That You May Use to Fix Knee Pain from Sitting Cross Legged

Here we have discussed ten tips that will help you understand how to fix knee pain from sitting cross legged. 

1. Use Ergonomic Desks and Chairs

An ergonomic desk and chair can help reduce knee pain from sitting cross-legged by allowing for proper body posture and alignment. If you have searched the market a bit, you would know about kneeling chairs. Considering the benefits of kneeling chairs, you may consider getting one of them for improving your posture, reducing the pressure on your knees, and kneeling at your desk.

If we talk about an ergonomic office chair, it will be better if you go for one of those chairs with adjustable lumbar support, armrests, and seat height to position your knees at a 90-degree angle to the hips and your feet are flat on the floor. In short, you must pick a chair that helps you maintain the correct posture at a standing desk which is considered ergonomic.

These days, only the modern sit-stand desk is considered ergonomic because it has the height adjustment option, which lets you adjust your desk to the correct height. Thus, it ensures your computer monitor is at eye level, and the keyboard is at a comfortable height to avoid hunching over. The ultimate outcome of keeping such details and fetching the right office furniture is that you exert less strain on your glutes and knees which eventually helps in reducing knee pain.

Use Ergonomic Desks and Chairs - knee pain from sitting cross legged

2. Stretch Your Legs and Hips to Alleviate Muscle Tightness

Sitting cross-legged can cause tightness in the hips and legs, which can lead to knee pain. Taking a few minutes to stretch your legs and hips before and after sitting cross-legged can help to alleviate tightness and reduce knee pain.

Some good stretches include the seated forward bend, the butterfly stretch, and the seated spinal twist. The seated forward bend stretches your hamstrings and the back of the legs, while the butterfly stretches target the hip adductors. The seated spinal twist stretch is great for the hips, back and spine. 

3. Strengthen the Muscles that Support Your Knees

Strong thigh and calf muscles can help to support your knee joints and reduce the risk of cross-legged knee pain. Exercises such as squats, lunges, and calf raises can help to strengthen these muscles and provide support for the knees. You can even try yoga stretches to strengthen your knees. Stretches like pigeon pose, child pose, and toe touch can help a lot.

When doing squats, make sure to keep your back straight and your knees behind your toes to avoid putting extra pressure on the knee joint. Lunges also help to target the thigh muscles, while calf raises help to strengthen the calf muscles.

Strengthen the Muscles that Support Your Knees

4. Use a Cushion or Pillow

The next thing that you can try is a cushion or pillow. Sitting cross-legged can put pressure on the knee joints, but using a cushion or pillow can help to distribute the pressure more evenly and reduce the risk of knee pain after sitting cross legged. You can use a small cushion or pillow to support your knee while you sit cross-legged.

Use a Cushion or Pillow

5. Change Your Sitting Position

As we mentioned earlier, sitting cross-legged for extended periods can put a lot of pressure on the knee joints. What you can do is try to switch up your sitting position every 30 minutes or so to give your knee joints a break.

You must alternate between sitting cross-legged, sitting with both feet on the ground, and standing up to stretch and move around. Usually, a posture chair or a standing desk helps you a lot in this regard. 

Office Chairs

6. Take Frequent Breaks

You must have experienced that sitting in one position for too long causes stiffness and discomfort. If you ask us, we suggest you take frequent breaks to stand up and move around to reduce the risk of cross-legged knee pain. It will be better if you aim to stand up and stretch every hour or so and take a short walk if possible.

7. Consult With a Doctor or Physical Therapist

Lastly, if none of your tried remedies works and your cross-legged knee pain aggravates, we suggest you consult a doctor or physical therapist. Your doctor will help you identify any underlying issues that may be contributing to your knee pain from sitting cross legged and develop a treatment plan to address the problem.

If you plan to go to a physical therapist, they may recommend specific exercises or stretches that are tailored to your needs. So, evaluate your health and plan your doctor’s or physical therapist’s trip accordingly.

Consult With a Doctor or Physical Therapist

8. Wear Appropriate Shoes

Wearing shoes that provide adequate support and cushioning can help to protect your knee joints and reduce the risk of pain. In our opinion, you must avoid wearing high heels or shoes with worn-out soles, as these can cause added stress on the knees.

Instead, opt for shoes with a comfortable fit and good arch support to help distribute weight evenly across the foot. Additionally, consider using shoe inserts or orthotics to provide additional support for the knee. 

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