Pain When Kneeling

Whether you are tying your shoe or doing a lunge at the gym, every day activities can trigger this pain. There are three possible reasons why it hurts when you kneel. There could be a problem in the kneecap, in the center of the knee, or in the back of the knee. Depending on which region hurts, it signifies a different situation.

If the pain is in the kneecap, or patella, then it is most likely because a tension pattern has arisen to protect the knee from potential injury. This tension is creating pressure on the nerves in your kneecap sending a pain message to your brain, even though there is nothing mechanically wrong.

The first step in stopping this patella pain is to relax the tension and take your knee to a place of comfort. There are different positions and stretches that you can perform to relax and calm the nerves in the kneecap so you create space in the joint and relieve the pain when kneeling.

If the pain seems to be more centrally located or in back of the knee, this could be some sort of rotational issue or maybe there’s something amiss with the alignment of the upper and lower legs. Both of these issues will create pressure on the meniscus, which squeezes the nerves and results in pain.

If you have had kneeling pain for a long period of time, however, it would be a good idea to go to a doctor and have the knee evaluated. If you get an X-ray, CT scan or MRI and nothing is broken or torn, then you can easily resolve this chronic condition using relaxation stretches like the ones I demonstrate in the Comfort Zone stretches video series. This method uses 11 different pain-free stretches to get your knee in comfortable positions so the nerves relax. A relaxed knee resets the nerves so the knee can heal the pain.

Comments

  1. elizabeth Gallo says:

    On April 25th while crossing a Northern Blvd, my knee buckled! The pain was terrible, lucky for me, I had my daughter with me, so I took of my shoes and she helped me cross the Blvd.-the next morning I made an appointment with a rheumatologist; he inserted a kneedle and drew waater-in-the-knee-he also gave me a cortisone injection and said I should go for an MRI within a month…my daughter did not want to wait so i had the MRI and I found out I had a torn cartledge….the doctor suggested I see an orthopedist specialist, which I did…3 of them…then it was recommended that I get 3 injections-a week apart-which I did-still the pain was bad…it’s now August – 3 months already, and I have pain-I wear a brace bandage for support-I can walk, not as fast, swim, kayak, but I’m in pain on and off. I take medication.

    What does this indicate? I’m 84 years old, and my right knee is a bit swollen….

  2. Elizabeth,
    Mechanically your knee is not sound. There is something torn in your knee that is moving around so sometimes it hurts and sometimes it doesn’t. One option would be to consult with your doctor about having the meniscus addressed otherwise I believe you may be in for more of the same with your knee. Another option is to begin to setup the conditions of comfort in your knee which creates space and makes more room for the tiny little nerves in your knee being squeezed making your knee hurt.
    Bill

  3. Christian King says:

    I was playing basketball at 24 hour fitness and my knee started hurting and i just kept playing, I have basketball period at school and i play during that too, but i cant do any quick cuts run full speed or squat.. I dont know what to do

  4. I have suddenly found that I cannot kneel down because my left knee is so painful. I can walk, jog, do anything at all, except comfortably kneel down. I have to sort of stick my leg out to one side. It feels as though there is some kind of swelling or conjestion behind my knee. Although there doesn’t seem anything to feel when pressing, it feels like a swelling from the inside.

  5. Do anybody know how to get rid of Patellafemoral pain syndrome, it’s been a year, I did stretchings and strenthening, I did a lot, nathing is helping, Everyday went to Physiotherapy, I am 26 years, I am in shape, A year ago I had strongest knees, but slowly pain got my both knees, no matter what I do isn’t helping me, Is there any help on PTS?????

  6. No injuries at all

  7. I have a bone on bone (no cartilage left) condition, preventing me from enjoying all of the activities that I used to do. Will an injectable knee lubricant make any difference?? I am too young (58) for knee replacement, and I’m afraid that too many moguls and 10K’s have exacted their toll. What can I do now? Bicycle for strength? What is my best option for the pain and constant swollen condition???? I’m too active for a wheelchair, but it hurts.

  8. Several weeks ago, I hurt myself while kneeling down scrubbing the tub. Ever since then, kneeling brings on shooting pains around both knees, and pain that will continue for several hours afterwards. I have never been injured in this area; I do not run or jump. I am 55 years old.

    • Hi Cheryl, Have you gotten your knee checked out by your doctor to make sure nothing is broken or torn? When we know that for sure I have the solution for you. Regards Bill

  9. I had had a bad tibial plateau fracture about 3 years after an motorbike accident. Ligaments torn, ACL had been removed by my OS and patellar ligament torn and repaired. But I think I have damage in my LCL too. Grinding noise is a usual issue but not so painful though. Much problem with range of motion not more than 90-100 degrees. I would like to have my knee as much normal as it was before, but I know it is impossible. My knee is stable though, I think because of scar tissue and my quads strength. But my knee fails when I go downstairs and grinding and some pain upstairs. I cannot kneel of course, my knee seems swollen all the time, I have lost the sense of it when I try to kneel on a soft surface, it is too painful on a hard one. I cannot feel myself as a normal. I’m not young, I’m 59, but I would like to be energetic as I could with a knee like this. A TKR could be a solution, but I’m not sure that the outcome will be positive, and my OS and PT told me to delay it as much as I can. But it is a real devastating feeling to be partially crippled. I forgot to tell you that my knee has diffucult lateral dorsiflexion and half degree rotation too. I can walk for about 2.5 miles without much pain, but cannot be standing for more than 10 min. Thanks for your advices, they are very useful and helpful for all of us.

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