If you’re dealing with knee pain that worsens while sitting for long periods, you’re not alone. Many people suffer from discomfort in the front of the knee—a condition often related to Patella Femoral Syndrome. This issue can be particularly challenging for office workers, drivers, and students who spend a large portion of their day seated. At Akshar Physical Therapy, we help people across New Jersey manage and overcome knee pain with customized treatment plans and targeted exercises.

What Is Patella Femoral Syndrome?

Patella Femoral Syndrome (PFS), also known as “runner’s knee,” refers to pain around or behind the kneecap (patella) where it meets the thigh bone (femur). This condition is often aggravated by prolonged sitting, climbing stairs, or squatting. Poor alignment, muscle imbalances, or overuse can contribute to the development of PFS.

5 Effective Exercises to Reduce Knee Pain When Sitting

Incorporating the following exercises into your routine can help alleviate pain and support long-term knee health:

1. Quad Sets

How to do it: Sit or lie flat with your leg straight. Tighten your thigh muscles, pushing the back of your knee down into the floor. Hold for 5 seconds.
Reps: 10–15 per leg, 2–3 times daily
Benefit: Strengthens the quadriceps without stressing the joint.

2. Straight Leg Raises

How to do it: Lie on your back, bend one knee and keep the other leg straight. Raise the straight leg to the height of the bent knee.
Reps: 3 sets of 10 reps per leg
Benefit: Builds strength in the quadriceps and hip flexors, supporting the knee.

3. Seated Knee Marches

How to do it: Sit in a chair with feet flat. Lift one knee as if marching, hold for 2 seconds, and slowly lower.
Reps: 2 sets of 10–15 per leg
Benefit: Improves joint mobility and blood flow, reducing stiffness.

4. Calf Raises

How to do it: Stand behind a chair for support. Slowly rise onto your toes and lower back down.
Reps: 2 sets of 15 reps
Benefit: Strengthens lower leg muscles and improves overall leg stability.

5. Hamstring Stretches

How to do it: Sit on the edge of a chair. Extend one leg out straight with the heel on the floor. Lean forward gently until you feel a stretch.
Hold: 20–30 seconds
Reps: 3 per leg
Benefit: Loosens tight hamstrings that may pull on the knee joint.

Final Thoughts

Living with knee pain doesn’t mean you have to give up comfort or mobility. With the right exercises and professional guidance, you can manage and often significantly reduce your symptoms. If you’re in New Jersey and looking for expert help with Patella Femoral Syndrome, the experienced team at Akshar Physical Therapy is here to support your recovery journey.

FAQs About Patella Femoral Syndrome and Knee Pain When Sitting

1. What causes Patella Femoral Syndrome?

PFS can be caused by overuse, muscle imbalances, improper footwear, or poor patellar tracking. Sitting for long periods with bent knees can aggravate symptoms.

2. Can exercises really help reduce knee pain while sitting?

Yes! Targeted strengthening and stretching exercises improve alignment, reduce pressure on the patella, and support the muscles around the knee.

3. How often should I do these exercises?

For best results, perform them 3–5 days a week. A physical therapist at Akshar Physical Therapy can tailor a plan to your specific needs.

4. When should I see a professional for my knee pain?

If pain persists for more than a few weeks or interferes with daily activities, it’s important to seek evaluation. Akshar Physical Therapy in New Jersey specializes in treating Patella Femoral Syndrome and other chronic knee issues.

5. Are these exercises safe for older adults or beginners?

Absolutely. These low-impact movements are safe for most people. However, always consult a healthcare provider before starting a new exercise program.

Exercises to Alleviate Knee Pain When Sitting