Sitting for long hours? Know what is Driver's Knee, symptoms, causes, and how to prevent it

Driver's knee is a common condition that affects individuals who spend long hours behind the wheel. It’s a form of repetitive stress injury that primarily impacts the knee joint due to prolonged pressure, improper posture, or constant movement while driving. This condition is especially prevalent among truck drivers, long-distance commuters, and delivery drivers. Understanding its causes, symptoms, and preventive measures is essential for anyone who spends extended periods driving.

What is Driver's Knee?
Driver's knee refers to pain or discomfort in the knee joint caused by prolonged driving, particularly when the knee is held in a fixed position for an extended period. It can develop due to several factors, such as continuous bending of the knee, vibrations from the vehicle, or poor posture while sitting. In some cases, the repetitive movement required for driving can irritate the soft tissues around the knee, leading to inflammation and pain.

Causes of Driver's Knee
Prolonged Sitting: Sitting for long hours with limited movement can put excess pressure on the knee joint, especially if the seat height and positioning are not ergonomically suitable.

Poor Posture: Incorrect seating posture, such as slouching or bending the knee at an uncomfortable angle, can strain the muscles and ligaments around the knee.

Vibrations and Shocks: Continuous exposure to vibrations, especially in heavy vehicles, can contribute to knee strain over time.

Repetitive Movements: Frequent adjustments to the vehicle controls, such as pressing the brake or clutch pedals, can cause repetitive stress on the knee joint, leading to discomfort.

Symptoms of Driver's Knee
Knee Pain: Most commonly felt in the front or sides of the knee, particularly after long drives.

Swelling and Stiffness: Inflammation of the joint may result in reduced range of motion and difficulty bending or straightening the knee.

Tenderness: The knee may feel tender to touch, especially on the sides or underneath the knee cap.

Clicking or Popping: Some individuals may hear or feel a clicking sensation in the knee when moving it.

Preventing Driver's Knee
Adjust Your Seat: Ensure that your seat is positioned at the right height and angle to keep your knees at a comfortable, natural angle. Your feet should rest flat on the floor, and your knees should be at a 90-degree angle to avoid unnecessary pressure on your knee joints.

Take Frequent Breaks: Avoid staying in the same position for extended periods. Pull over every hour or so to stretch your legs and walk around for a few minutes. This helps reduce stiffness and improves circulation.

Strengthen Leg Muscles: Regular exercises targeting the quadriceps, hamstrings, and calf muscles can improve knee stability and reduce strain. Strengthening the muscles around the knee helps support the joint, especially during long drives.

Use Cushions or Supports: Consider using lumbar support or a cushion for added comfort. A seat cushion designed to relieve pressure on the knees and back can make long hours of driving less stressful.

Correct Posture: Maintain an upright posture with your back supported against the seat. Avoid slouching or leaning forward, as this can put extra strain on your knee joint and lower back.

Treatment for Driver's Knee
If you're already experiencing symptoms of driver's knee, early treatment can help prevent further damage. Common treatment options include:

Rest: Give your knee time to heal by reducing driving time and avoiding activities that exacerbate the pain.

Ice and Elevation: Applying ice to the knee can reduce swelling and inflammation. Elevating the leg also helps improve blood circulation.

Physical Therapy: A physical therapist can guide you through specific exercises to improve knee strength and flexibility.

Pain Relief: Over-the-counter anti-inflammatory medications, such as ibuprofen, can help reduce pain and swelling.

Conclusion
Driver's knee is a condition that can significantly affect your mobility and quality of life, but it’s preventable and treatable with the right approach. By adjusting your driving posture, taking regular breaks, and incorporating strengthening exercises into your routine, you can reduce the risk of developing this condition. If you experience persistent knee pain, seeking medical advice is important to prevent further damage and ensure proper treatment.