Most adults will experience knee pain when sitting on their heels or cross-legged.
These positions put stress on the knee joints that can cause discomfort.
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Causes
Theknee joint is made up of several parts.
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These joints are cushioned by cartilage and other soft tissue structures like joint capsules, linings, and bursa.
Knee pain after sitting or bending can signal a problem with any of those structures.
For some people, knee pain comes with aging.
Conditions like osteoarthritis usually start in middle age and beyond.
Here is a look at different reasons why your knee may hurt when bending your leg or sitting.
Symptoms of runners knee include:
You may experience knee weakness or notice a rubbing sensation.
Tendonitis
Several tendons support the knee.
Prepatellar Bursitis
Theprepatellar bursais a thin, fluid-filled sack over the kneecap.
The biggest risk with knee bursitis is infection.
Bakers Cyst
ABakers cystis a fluid-filled sac in the back of the knee joint.
It is sometimes called a popliteal cyst and causes a visible bulge.
Bakers cysts cause pain and swelling in the back of the knee joint that gets worse with activity.
The pain is often described as joint tightening and stiffness upon bending or straightening.
When to See a Healthcare Provider
Persistent knee problems should be evaluated by a healthcare provider.
Diagnosing knee pain often requires a combination of a physical exam, imaging studies, and blood work.
Your healthcare provider may use the following to evaluate your knee pain.
Treatment
Your treatment plan will depend on the cause and severity of your knee pain.
Treatment options range from basic lifestyle changes to surgery.
Lifestyle Changes
Some interventions for knee pain include changes to your lifestyle.
Some people find theanti-inflammatory diethelpful for relieving knee pain.
There is no perfect sitting position for everyone.
They can help you determine if a condition is causing your knee pain.
Ice is typically recommended for new injuries and inflammation.
Heat can help relieve pain associated with joint stiffness and chronic pain.
A short course of opioid pain relievers may be prescribed for severe, acute pain.
However, opioids have a high risk of addiction and should only be used sparingly.
verify you ask your healthcare provider if it is safe to take any of these medications.
Surgery
In some situations, your healthcare provider may recommend that you considerknee replacement surgery.
This surgery can be helpful to people who have extensive tissue or bone damage from arthritis.
Various surgical procedures can help people with advanced osteoarthritis to help relieve pain and restore function of the joint.
Prevention
Knee problems are more common in people who are overweight or obese.
Keeping an active lifestyle and following a healthy diet can help manage your weight and prevent some knee pain.
Strong leg muscles can reduce the stress on your knees.
Coping
Knee pain can interfere with daily life and be difficult to cope with.
It can hinder your ability to work, exercise, and do things you enjoy.
Pain can also put you in a bad mood, and you may find you have a shorter fuse.
It is normal to feel frustrated when pain keeps you sidelined.
Summary
Knee pain after sitting with your legs bent can occur for a variety of reasons.
Sometimes, the discomfort is simply because of the strain put on your joint from your body position.
But there can be other causes as well, including osteoarthritis, patellofemoral syndrome, or bursitis.
There is a wide range of treatment options available to reduce pain and restore function to the knee.
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