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How to Stop Knee Pain When Kneeling

If kneeling down makes your knees ache, you aren’t alone. This is a common phenomenon that affects people of all ages. It could be the result of arthritis, or it might just be that you’re putting too much pressure on these important joints. Housemaids Knee is a condition that sets in front regular prolonged kneeling that puts pressure on the bursa and kneecap. Knowing how to address this type of knee pain can help you prevent long-term damage and more serious injury while also providing you with pain relief.

Change Position

Kneeling and squatting both put a great deal of pressure on the knees. In addition to the extreme end, you’re also asking those joints to bear your body’s weight. One of the most effective treatment choices is to change position. Rather than kneeling down, put your legs in front of you and sit with your legs crossed. Your knees may still become a little stiff, but you won’t have the added stress of bearing weight on the joints. When you do have to kneel, try to limit the amount of time that you’re in this position.

Cushion the Joint

Constant kneeling is one of the top causes of serious knee problems later in life. Even if you knees don’t bother you today, you should still take steps to protect the joints and prevent long-term damage. Flooring installers and gardeners spend a good deal of time on their knees, but there are tools to help provide extra support and cushions when you simply have to kneel. Thick padded mats help take the stress off the joints and better distribute the weight. These are ideal for gardeners. Flooring installers and cleaning professionals who have to kneel frequently can find pain relief by going with special knee-pads that strap on around the leg. These pads have a hard surface on the exterior along with a molded layer of foam that helps prevent injury.

Stand Up Frequently

It’s important to frequently stand up when you’re working on the floor. Regular moving and stretching helps keep your body balanced, stretches the muscles and alleviates pain. Try to alternate work that requires kneeling with other activities where you can stand or sit.

Stretches for Bursitis

When the bursa in the knee become inflamed, bursitis can develop. Symptoms include pain that increases with movement or pressure, tenderness that’s always present, swelling, and a reduced range of motion. Physical therapists may prescribe special exercises to help treat the condition. These include calf and hip stretches to improve flexibility. You also may stretch the muscles in the back of your thigh to help heal the condition. Work with a professional before starting any kind of intensive stretching program.

Symptoms of Serious Problems

You expect your knees to hurt after a day of grouting floors or working in the yard, but how do you know when you need to seek additional treatment? Seek immediate treatment if you suffer an injury and notice that your knee has immediate swelling, the bones seem deformed, you cannot bear weight on it, or the pain is simply intolerable. You should also seek medical attention if the foot becomes cold or you cannot feel a pulse below the injury.

Mild knee pain that sets in over time can be harder to address. Many people wait for it to heal on its own when they should see their doctor for a more effective treatment. If you’re adjusting things in your life because of knee pain, you should seek assistance. Pain that persists for more than a few weeks should also prompt a call for service.

Pain on the Outer Edges

When the pain strikes on the outer sides of the knee, you’ll want to address this problem of lateral pain. This can be the result of Iliotibial Band Syndrome, a meniscus tear or another injury. Doctors commonly treat this type of sharp pain through the use of ice and regular stretching. Strength training and other exercises that put extra pressure on the knee should be avoided to help encourage healing.


When you start having knee pain, you should take immediate steps to reduce the swelling and help your body overcome the injury. Doctors recommend following the RICE protocol. RICE stands for:
• Rest the knee as much as possible.
• Ice the joint to limit swelling.
• Compress the injured area with an elastic bandage.
• Elevate the knee to keep it above the heart.

Home Remedies

If you don’t have time to spend hours with your knee elevated, then you may be able to avoid the sharp, burning pain with some home remedies. It all starts with the right shoes. They should support your weight without causing you to shift your body forward. Stick with low heels that are less than an inch in height. Athletic shoes be replaced after every 400 to 600 miles.

It’s also smart to look at your feet while you walk. If you have a tendency to roll your feet inward, then you may need to purchase special orthotic shoes or inserts. You can also try massaging the area to improve blood flow and promote healing. Acupuncture may also be an effective treatment if your knee pain is the result of osteoarthritis.

Studies show that people with moderate to severe knee pain from arthritis may find relief at the pharmacy counter. Look for glucosamine and chondroitin supplements. Add them to your daily meals to help counteract the knee pain that sets in with age and joints that are naturally wearing down.


Knee pain is a serious problem that affects most people at some point in their lives. While you can have a knee replaced if it wears down too much, it’s best to avoid this surgery by taking care of your knee now. Prevent the damage by avoiding kneeling for long periods and using gel pads or foam knee protectors. Protect the joint by standing frequently when you do kneel, and learn about special stretches you can do for the knees. Some injuries are impossible to avoid, but you can help limit the damage by following RICE and other home remedies.


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