5 Ways to Manage Your Chronic Knee Pain at Your Desk Job

Chronic pain is any pain that lasts for three months or more. When it affects your knees, it can impact your whole life — basic things like walking, doing chores, or even sitting at your desk become difficult.

At Interventional Pain Center, Dr. James Stephens and our staff treat all kinds of joint pain, including the often-overworked knees. Fortunately, there are things you can do to manage your chronic knee pain, even at a desk job. Here, we give you five tips to manage your pain.

What causes knee pain?

Knee pain can stem from various factors that usually fall into two categories: traumatic injuries and underlying medical conditions.

Traumatic knee injuries

Traumatic injuries include direct blows to the knee, falling, repetitive movements, and suddenly changing direction, causing the knee to twist beyond its normal capacity. These injuries can result in kneecap dislocations or fractures, femur (thigh bone) or tibia (shin bone) fractures, or torn ligaments or menisci (the cartilage at the front of the knee).

Knee injuries also include tendinitis (an overuse injury), bursitis (inflammation of the lubrication sac from overuse), or chondromalacia patella (damage to the cartilage below the kneecap).

Medical conditions that affect the knee

Certain medical conditions can lead to knee pain, as well:

• Degenerative tissue disorders, like osteoarthritis and osteoporosis
• Autoimmune diseases, like rheumatoid arthritis
• Obesity (puts extra weight on knees)
• Gout, a form of arthritis
• A Baker’s cyst (fluid builds up behind the knee)
• A tumor, either benign or malignant
• Bacterial infection

With any of these causes, you may experience symptoms other than pain. Pain can become chronic if the problem doesn’t resolve or if an injury doesn’t heal properly.

5 ways to manage chronic knee pain at your desk job

If you’re sitting at a desk all day, your knees shouldn’t be in pain, right? Think again. Chronic pain is, well, chronic. It doesn’t go away but instead affects everything you do. However, how you deal with it can make the most positive difference. Here are five tips for you.

1. Medications

If you’re at work, you can’t take a strong painkiller, or you won’t be able to do your job. However, using acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can make a dent in your overall pain and allow you to focus on your work.

2. Ice/hot packs

Alternating hot and cold packs on your knee can also decrease your pain. Use the freezer in the break room to keep your ice pack cold until you’re ready for it, and plug in a heating pad when you need to switch. These won’t interfere with your job performance — in fact, reducing pain will make you a more efficient employee.

3. Take breaks

Sitting all day is murder on the knees, just as much as standing is. Your knee is a joint, which means it’s used to moving, so if you keep it in the same position for long periods, it will hurt even more. Take a break every half hour or so and walk around the office. The increased blood flow and oxygen to the knee joint will help decrease the pain.

4. Use a footrest

Elevating your leg prevents fluids from building up in the lower joints, including the knee. Tuck a footrest under your desk to elevate your leg while sitting; it’ll take a lot of pressure off the joint, giving the pain a break.

5. Use a brace

Bracing the knee prevents unnecessary movement and keeps it in the proper position. Some braces allow you to switch between sitting and standing modes, so you’re always supported.

Bonus tip: Pain isn’t your body’s natural and preferred state, so if you’re injured or struggling with an underlying condition, call us. As pain management specialists, Interventional Pain Center’s physicians can help you manage your chronic knee pain.

To schedule a consultation with Dr. Stephens, call our office at 405-759-8407 or use our online booking tool today.