How to Prevent Knee Pain whilst Commuting

Whether you live in London or in the countryside, chances are you spend quite a lot of time commuting. Despite the uncomfortable peak time conditions, if you are not careful with the positions you are adopting, you can also end up in pain or slowing down your injury recovery.

When you are spending countless hours on the train, car etc, it’s important to optimise your positions to ensure that your body won’t feel the after effects.

A common issue with commuters is knee pain.

Most issues around the knee stem from poor hip and foot positions.

Does the photo below look familiar to you?

Hip dropped to one side, knee collapsing in. You may also have added load in the form of a bag or backpack. Most people often adopt a similar position while sitting or driving, with knees together, almost touching and sitting more on one hip.

This will likely cause problems along your spine – (more on back pain next week) – but also down your legs. Your knee is where all the stress tends to concentrate, and you are likely going to get pain at the sides of your knee cap/s. Hip weakness is the main culprit here as mentioned in our previous blogs.

Another common issue is tight hip flexors, causing pain along the front of the knee.

Here are 3 simple steps to reduce stress on your knees while commuting:

  1. When you stand, make sure your feet are under your hips and your knees are tracking over your feet. Try to equally distribute your weight on both legs. When driving, try avoiding shifting your hips side to side and don’t let the knees buckle in.
  2. Get on/off your stop earlier: walking an extra block will help you spend more time moving, activating your glutes and counteracting all the hours spent sitting. It’s also a great chance to destress.
  3. When sitting, sit actively and straight: don’t slouch, don’t sit at the front of the seat and lean back and don’t  lean excessively to the side.

Remember that being stationary can make symptoms from conditions like runners’ knee, tendinopathies and arthritis worse so if you are recovering from any of these, try standing whenever possible, or if you are sitting for a long period as on trains and planes, perform some leg extensions and calf raises to get some blood flow and movement in your leg muscles and joints.

Struggling with knee pain? Get your assessment booked today….

FIND US: Function360, 118a London Wall, EC2Y 5JA

 

CONTACT US

Sharing is Caring

Leave a Reply

Your email address will not be published. Required fields are marked *

RELATED POSTS

Osteopathy, beauty & symmetry

28/11/2018

Meet Marco, Function360’s rehabilitation specialist and sports massage therapist. Marco has worked within a range of different rehabilitation settings, which is where he gets his skill in delive...

read more

What do 360 and CBD have in common? 

16/11/2018

What do 360 and CBD have in common?  Cannabis derived products have gained positive recognition for their medical use with treatments for symptoms relating to Alzheimers Disease, Parkinsons Disease, ...

read more

BOOK ONLINE

BOOK NOW
BOOK NOW

sign up for 10% OFF

Note: We'll never share your email.

FIND US

118a London Wall, EC2Y 5JA

We are based on London Wall, the City of London, and are moments away from a few of the main underground stations in the City of London. Our closest tube stations are: Moorgate Station, Liverpool Street Station and Bank Station.

CONTACT

Opening Hours: Monday to Friday 7am – 8pm | Saturday 8am – 2pm
Emergency appointments are available outside our opening hours, including Sundays.

020 737 484 92