Knee Pain When Sitting Cross Legged on Floor: Causes & Prevention

The pressure placed on the knee joints when sitting on your knees or cross-legged can induce knee pain in anyone. Joint problems may also be to blame for your discomfort.

In this article, we will learn more about knee pain when sitting cross legged on floor and how you can get relief from it.

About Patellofemoral Pain Syndrome or “Runner’s Knee”

Patellofemoral pain syndrome, or runner’s knee, is a disorder that produces pain toward the front of your knee, surrounding and behind your kneecap (patella). Here’s where the distal portion of a thighbone meets the knee (femur). Either or, perhaps both knees may be affected.

Trekkers, snowboarders, bikers, soccer players, and players who execute exercises that require a great deal of knee flexion, including bodybuilders, are all affected by the runner’s knee. Those that sit to make a living are also affected since the kneecap can become weary whenever the knee is repeatedly flexed.

Fortunately, most cases of a runner’s knee can be addressed without surgery. The most effective treatment is to quit running (or whichever behavior created the damage) once you can continue it all without pain.

Ice packs, pressure, elevation, or above pain relievers can all help. Physiotherapy and physical dynamics correction might also assist.

Because the indications of the runner’s knee might mimic that of other disorders, a specialist should be seen for exact management and therapy.

When Is Knee Pain (Or Runner’s Knee) Developed?

Women are said to be twice as prone as males to developing a runner’s knee. The most common cause of a runner’s knee is overuse or injury to the knee.

Knee discomfort is the most prevalent symptom, which grows worse after you stroll forwards or backward stairs. Kneeling, crouching, and sitting cross-legged can all be painful.

What Could Be Causing Your Knee Pain When Sitting Cross Legged on Floor?

  • The amount of time you spend sitting
  • Your current seating position
  • The furnishings on which you are sitting
  • Knee discomfort is caused by a medical problem

Top Knee Pain Triggers When Seated or Stretching

1. Position of Sitting

If your knees pain when you sit, it’s possible you’re in an awkward position or have been sitting for far too much.

Try the following steps to evaluate if your current sitting position may be contributing to your knee pain:

  • During the day, stretch your legs. Sitting for 6 to 8 hours during the workweek can cause your knees to stiffen, as well as increase your likelihood of other health issues such as cardiovascular disease. Get up and move every 30 minutes to an hour to provide the knees with some light exercise.
  • Certain seated positions should be avoided or limited. Sitting in certain positions can put greater strain on the knees than others. Sitting cross-legged mostly on the floor or even on the heels and knees, for instance, can strain your hips and tendons.
  • Locate a relaxing seat. Your knees should probably be a good height as the hips, even at 90 degrees when you’re sitting. When sitting next to an office chair, ensure that the seat is well below the kneecaps. This should help keep your feet flat on the ground when you’re seated.

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2. Arthritis

Knee pain can be caused by two types of arthritis: rheumatoid arthritis (RA) and osteoarthritis

These two types of arthritis can cause comparable symptoms. Boiling, wrenching, hurting, or pins-and-needles aches are common symptoms of osteoarthritis of the knee. Both of these disorders are persistent, yet osteoarthritis and RA have varying effects on your knees.

  • Osteoarthritis is a condition that develops as people age and is caused by the giving away of bones as a result of trauma or normal wear and strain. The smooth muscles and tissue that cushion the joints degrade in osteoarthritis, rendering motion painful. Without the fatty tissue to safeguard your knees’ bones, the knees may freeze in position or become more susceptible to injury.
  • RA is an autoimmune illness in which your immune system attacks the tissues of your joints. The inflammation can cause your muscles and tendons to wear down at some point. Your knees might feel stiff, and you might just struggle to twist the knees or cross your legs if you have RA. It may also be possible to handle your legs so that you may stand up after sitting.

Other Common Causes of Knee Pain

  • Significant lengths of time sitting
  • Transferring from a sitting to a stationary position
  • Knee pain that doesn’t go off when you sit

What Is a Significant Duration of Sitting?

According to Harvard Medical School, sitting for further than 6 to 8 hours per day is highly harmful to your health.

They recommend that you refuse to sit for extended periods of time; however, if you must, move about and extend every 30 minutes to an hour.


Your healthcare physician may suggest a variety of therapy choices depending on the seriousness and source of the knee discomfort.

These plans include everything from simple lifestyle modifications to surgery. Before initiating any new prescriptions or making any big changes in lifestyle, always consult your doctor.

Changes in Lifestyle

Some causes of knee pain can be avoided by sustaining a healthy routine and eating a nutritious diet. Workout is perhaps the most prevalent kind of treatment that medical professionals prescribe for treating knee pain following osteoarthritis, according to a 2013 medical study.

Swimming, as well as meditation, are great methods of keeping your knees flexible alone without the joint strain of elevated sports.

Moderate strength-building workouts can also prevent you from getting knee problems by developing the legs and thighs if your medical practitioner allows more intense activities. Your knees will be less stressed if you have powerful leg muscles.

To Conclude 

Knee discomfort might be influenced by the comfortability of the chair you’re sitting in or how people sit on the floor.

If people sit cross-legged on the floor, at the workplace, or even at home for longer durations, the chair should always be properly organized and placed with some of the other furnishings you’re using, including the desk.

You may be positioning yourself in an unnatural position if your desk is not set up at the proper distance and height. This might lead to knee pain throughout time.

Knee pain while home or in the workplace is frequently exacerbated by a chair that is too low or situated in such a way that you maintain your bent knees for far too long. 

You might want to try floor chairs if you really are into sitting cross-legged most of the time for added sitting comfort.

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