Standing All Day at Work with Sore Knees

Shop assistants, waiters, nurses, hairdressers, factory workers and many others spend most of their working day on their feet. At the end of a long day, many of them notice that their knees ache, feel stiff or are slightly swollen. Standing is not harmful in itself, but standing in the same position for hours is hard work for the joints. This article collects practical tips that make a long day on your feet easier for your knees.

Why standing for long periods is hard on the knees

When you stand still, the same structures in the knee carry your weight for a long time without a break. The muscles around the knee get tired, and many people start to lock their knees straight or lean on one leg. Hard floors, unsuitable shoes and extra body weight add to the load. Standing still also means less movement in the joint, so many people feel stiff when they finally sit down. Our article on body weight and knee load explains why every kilogram counts.

Small changes during the working day

• shift your weight from one leg to the other regularly instead of standing on one leg,
• keep your knees relaxed and slightly bent rather than locked straight,
• put one foot on a low step, a footrest or a rail from time to time,
• use an anti-fatigue mat where you stand in one place for a long time,
• move a little every few minutes, for example with heel raises or a few steps,
• sit down during breaks whenever possible, even if only for a few minutes.

Shoes and floor

• choose closed shoes with a soft, stable sole and enough room for your toes,
• avoid completely flat, thin soles as well as high heels,
• replace your work shoes when the sole is worn or flattened,
• if your employer allows it, ask for mats or a standing aid at your workplace.

After work

• before you sit down, take a short, easy walk so the joints can loosen up,
• gently stretch your thighs and calves,
• at the end of the day, rest for a while with your legs raised,
• if the knee is warm or swollen, cool it briefly, and if it is stiff, warmth often feels better.

When to see a doctor

• the knee is swollen after every working day or the swelling does not go down overnight,
• the pain wakes you up at night or keeps getting worse,
• the knee locks, gives way or is red and warm,
• one calf suddenly becomes swollen, red and painful.

How a knee sleeve can help at work

Many people who stand for hours like to wear a soft knee sleeve under their work clothes. Gentle, even compression and warmth give many of them a feeling of support, and the knee can feel less tired at the end of the day. A thin, breathable bamboo sleeve is comfortable even in warm kitchens or shops. Make sure it fits well and does not dig in behind the knee. More situations in which a sleeve can be useful are described in our article on when to wear a knee sleeve.

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.