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Why Does My Knee Hurt After Sitting For A Long Period?

knee pain after sitting for a long period
Patellofemoral pain syndrome (PFPS) can be very debilitating.


Patellofemoral pain syndrome (PFPS), also known as runner’s knee, is a very common condition of the lower limb.

PFPS affects around 10-20% of the general population. Some symptoms described by patients may be a dull, aching pain around the kneecap. These symptoms may worsen depending on the type of activity that you do, and if you receive proper treatment for PFPS.

PFPS may be caused by overuse, which may have resulted from external or internal factors.

What are external and internal factors?

Some examples of external factors are:

  • increase in the load going through the knee joint
  • increase in training
  • performing in high intensity, high-impact activities

Internal factors can include:

  • poor tracking of your patella (your kneecap) as a result of muscle weakness

Aggravating factors

Pain is aggravated especially with the following movements:

  • walking
  • squatting
  • climbing stairs
  • running
  • prolonged sitting

Are there any management strategies that I can do?

Initially, you can try the RICE technique to help reduce pain.

R – rest
I – ice
C – compression
E – elevation

You should also try to seek the advice of a physiotherapist, as they will be able to perform a thorough assessment of your knee. It is important to have this condition diagnosed early as you may be able to have a less painful recovery. Once the assessment is performed, your physiotherapist will provide treatment interventions, which may include strengthening the muscles around your hips and knees, and performing manual therapy or taping of your knee joint.



Australian Physiotherapy Association. (2017). Patellofemoral pain. [online] Available at: https://www.physiotherapy.asn.au/APAWCM/Physio_and_You/Patellofermoral_Pain.aspx [Accessed 2 Dec. 2017].

Orthoinfo.aaos.org. (2017). Patellofemoral Pain Syndrome – OrthoInfo – AAOS. [online] Available at: https://orthoinfo.aaos.org/en/diseases–conditions/patellofemoral-pain-syndrome/ [Accessed 2 Dec. 2017].

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