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Knee pain in the workplace: Common causes and practical solutions

Knee pain in the workplace: Common causes and practical solutions

Knee pain can arise from several factors – from overuse to conditions like osteoarthritis. Experiencing knee pain is not uncommon, especially for those working in physically demanding environments such as warehouses and industrial settings. But what actually causes knee pain, and how can we prevent it? Let's take a closer look at how the knee works, common causes of knee pain, and effective ways to prevent it effectively!

How does the knee work?  

The knee is one of the largest and most complex joints in the body, made up of bones, cartilage, ligaments, and tendons that work together to provide support and mobility. When we walk, lift, or stand for long periods, the knees are constantly under pressure, making them particularly prone to strain and injury. And because we use our knees just as much outside of work, giving them adequate rest isn’t always easy. That’s why it’s important to take preventive measures and ensure that we have the best possible conditions to keep our knees strong and healthy. 
Illustration of a woman affected by knee pain

Reduce knee strain with smarter workplace tools

Why does the knee hurt?  

There are many reasons for knee pain. Sports injuries or simply twisting the joint awkwardly can cause pain. However, physical work can place even more strain on the body. Repetitive tasks, poor lifting techniques, long periods spent standing on hard floors, and handling heavy loads all increase the risk of knee problems.The pain may appear during the working day and continue afterwards, even when resting.

Common symptoms 

  • Swelling 
  • Stiffness 
  • Reduced mobility 
  • Locking or catching
  • Crepitus (a cracking or grinding sensation in the joint) 
  • Instability or feeling that the knee may "give way"
  • Sensitivity to pressure 
  • Weakness 
  • Difficulty fully extending the leg 

Considering individual differences

An ergonomic workplace is adapted to the people who work there, not the other way around. We thrive when our working conditions meet our individual physical and psychological needs. It is essential to consider individual differences in physical strength and size or the ability to handle information, for example. Based on these differences, you can then design and organise tasks, tools and the entire workplace in a more ergonomic way to prevent any posture or health issues.
Illustration of an inflammed knee

Knee osteoarthritis (Gonarthrosis) 

Knee osteoarthritis is a degenerative joint condition that affects the cartilage within the knee. The cartilage acts as a cushion, allowing the bones to glide smoothly as you move. In osteoarthritis, the cartilage gradually wears away, causing the bones to rub against each other. For those who kneel frequently or carry out repetitive physical tasks, the condition can progress more quickly, leading to increased pain both during activity and at rest. The knee may also feel warm and swollen, become stiff, lock, and generally have reduced function.


Tip! Many health centers, as well as private clinics, offer osteoarthritis support programmes, in person and online, where you can receive guidance on managing symptoms and improving mobility.

Meniscus injuries 

The menisci are two cartilage discs located on either side of the kneecap. They act as shock absorbers, stabilizing and protecting the knee during movement. A meniscus injury often happens when the knee is twisted forcefully (known as acute/traumatic tear) but it can also develop gradually due to age-related wear (degenerative tear). Common symptoms of meniscus injury often include the knee locking or catching, sharp pain when twisting, and a general feeling of weakness and stiffness in the joint. 

Knee bursitis

We have about 150 bursae in our body, and inflammation in these small fluid sacs is particularly common in the knees, where four of them are located. Knee bursitis typically develops when the knee is exposed to prolonged pressure or overuse, such as during kneeling or repetitive work. This can irritate and inflame one or more bursae, often resulting in swelling, redness, and tenderness. The pain may be felt during activity or even when the knee is at rest.
Illustration of bursitis causing irritation and pain on the knee

Overuse

Knee overuse is a common issue that occurs when the knee joint is exposed to more stress than it can comfortably handle. Poor lifting techniques, weak muscle support around the knees, or using equipment that doesn’t provide adequate stability can all contribute to the problem. Overuse often causes the aching, swelling and stiffness, and the knee may start to feel unstable. Two more specific overuse injuries that can occur in the workplace, despite their names, are runner's knee (iliotibial band syndrome) which causes pain on the outside of the knee and jumper's knee (patellar tendinopathy) which leads to pain at the front of the knee.

What can you do about knee pain?

For acute issues or soft tissue injuries, the RICE method is an effective way to ease discomfort and reducing swelling. 

  • Rest: Immediately stop the activity and avoid putting weight on the knee to reduce blood flow to the area and prevent further strain. 
  • Ice: Cool the area with, for example, an ice pack wrapped in a towel to relieve pain and reduce inflammation. Ice treatment should be done in intervals of about 10–15 minutes. Avoid placing ice directly on the skin.
  • Compression: Wrap the knee, but not too tight, with an elastic bandage to reduce swelling and provide gentle support.
  • Elevation: Elevate the knee, preferably above heart level, by placing it on pillows to reduce swelling. 
If you experience severe pain, symptoms that don’t improve, or a sudden injury, seek professional medical advice for proper diagnosis and treatment.

Preventive measures 

Protecting your knees starts with working in a way that’s kind to your body, especially if you’ve had issues before or are beginning to feel early signs of discomfort. In many industrial and manual roles, small adjustments can make a big difference. The right workplace equipment can help reduce strain and support healthier movement throughout the day. Below are some practical solutions that provide better long-term conditions for strong, healthy knees.

a person working by a desk on a workplace mat

Ergonomic anti-fatigue mats

A high quality workplace mat is essential wherever employees stand for long periods on hard floors, often found in workshops, warehouses and packing areas. An anti-fatigue mat cushions the impact from standing and protects not only the knees but also the feet, hips, and back. We offer solutions for both static workstations and more mobile environments, like assembly lines, to ensure staff stay comfortable throughout the day. Learn more about the importance of relieving your body with a workplace mat.

Don't forget that supportive footwear and proper knee protection also play an important role when working on hard surfaces or carrying out kneeling tasks.

Avoid unnecessary lifting

It's easy to fall into the habit of carrying things that are too heavy or awkward to handle. Over time, this puts significant strain on the knees, particularly when lifting is part of the daily routine. Using a trolley is a simple way to reduce unnecessary stress on your body and improve workplace safety. Our range includes compact ones for small items, heavy-duty options for long or bulky goods, as well as spacious shelf trolleys and robust roll containers to support more demanding tasks.

Lifting aids and proper lifting techniques 

Using lifting equipment is a straightforward way to prevent workplace injuries. Heavy lifting strains the entire body, especially the back and knees. Our range includes all the equipment you might need, from handy stackers to classic pallet lifters and lift tables with a maximum load of several tons.

All lifting equipment

Tip!Check out our blog on how to lift correctly and avoid straining your body and learn more about how to protect your body at work.

Two people working in a warehouse environment with warehouse products like trolleys and lifting equipment

Summary

Knee pain at work can stem from a range of factors, from overexertion to poor ergonomics. By recognising the common causes and investing in the right equipment and working practices, you can create a safer and more comfortable environment for everyone. Look after your knees — they’re essential to keeping you moving both on and off the job.

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We at AJ Products are always available to help you with solutions suited just for your business. Contact us if you have questions on the choice of fabric, need some inspiration or want to know the alternatives that would best suit your premises. We can then tell you more about your choices.
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