Knee Pain When Kneeling: Causes and Practical Tips

Kneeling is part of many everyday moments: tying a child's shoes, cleaning the floor, working in the garden, praying or looking for something under the bed. For many people with sore knees, it is exactly this position that hurts the most. This article explains why kneeling can be uncomfortable, which causes are common, when to see a doctor and how to make kneeling easier.

Why kneeling can hurt

When you kneel, two things happen at the same time. The front of the knee, around and just below the kneecap, carries part of your body weight directly on the floor. At the same time, the knee is bent deeply, which increases the pressure between the kneecap and the thigh bone. If the tissues at the front of the knee are irritated or the cartilage behind the kneecap is sensitive, this combination can quickly cause pain.

Common causes

• irritation of a bursa, a small fluid-filled cushion in front of or below the kneecap, often after a lot of kneeling,
• pain behind the kneecap, for example with runner's knee or softened cartilage,
• irritation of the patellar tendon just below the kneecap,
• knee osteoarthritis, which makes deep bending uncomfortable,
• a meniscus problem, which can cause pain at the back or side of the knee when it is fully bent.

Frequent kneeling is one of the typical triggers of bursitis. You can read more in our article on knee bursitis.

When to see a doctor

• a soft swelling has appeared in front of the kneecap, especially if it is red and warm,
• you have a fever together with knee swelling,
• the pain started after a fall onto the knee,
• the pain does not improve even after a longer period of less kneeling.

Practical tips for kneeling

• use a soft kneeling pad or a folded blanket, and never kneel directly on a hard or cold floor,
• keep kneeling short and stand up every few minutes to stretch your legs,
• switch between the left and the right knee, or kneel on one knee with the other foot on the floor,
• support yourself with one hand on a chair or a table as you go down and come up,
• go down and come up slowly, without dropping onto the knee,
• keep your thigh and hip muscles strong, because they make getting up much easier.

Our article on knee pain when bending or squatting has more tips for deep knee positions.

Alternatives to kneeling

Many tasks can be done without kneeling at all. A low stool or a garden kneeler with handles lets you work close to the ground while you sit. Long-handled tools help with cleaning and gardening. For tasks under the bed or in low cupboards, sitting on the floor with your legs to the side can be more comfortable than kneeling. Small changes like these can make a big difference over the course of a day.

Can a knee sleeve help?

A knee sleeve is not a knee pad and does not cushion the knee against a hard floor, so a soft pad is still important when you kneel. What a sleeve can give is gentle, even compression and warmth around the joint. Many people find that it makes the knee feel more supported when they go down and come up, and during the rest of the day. If you have a swollen, red bursa, ask your doctor before you wear compression.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.