Do your knees ache after a long drive? Even though driving may seem relaxing, sitting for hours can hurt your knees. Whether it’s your everyday commute or a longer road trip, spending too much time behind the wheel can lead to discomfort in your knees, especially if you drive for more than six hours.

Some folks call this knee discomfort “Driver’s knee.” It starts as a dull ache but can turn into a sharp, stabbing pain. The only relief seems to be when you stop and stretch your legs, but if you are on the road daily, this little discomfort might become a more annoying problem.

In this guide, we will explain why driving can hurt your knees, discussing how sitting for too long and other factors can cause a “Driver’s knee.” Plus, we will give you easy exercises and tips to help you feel better after each drive. So, how can you make your knees stop hurting after driving? 

Let’s figure it out together, making your drives more comfy and pain-free.

What Causes Knee Pain When Driving?

You might think that feeling stiff after a long drive is normal but experiencing knee pain from driving is more common than you might expect. Several reasons contribute to the development of knee pain for drivers. Here are a few factors that can lead to knee discomfort while behind the wheel:

Remaining In A Seated Position For An Extended Period

Staying seated without moving much can lead to stiffness and discomfort in the knee joints. The lack of movement and constant pressure on the knees during prolonged sitting may result in pain and achiness, making it one of the primary reasons for knee discomfort after driving.

Incorrect Posture While Driving

Not sitting right while driving is another big reason your knees might hurt. If your posture is off, like sitting too close or far from the steering wheel, it can strain your knees. Making sure you sit in a comfortable and proper position while driving can help prevent knee pain.

Repetitive Movements

Repeating the same movements, like pressing the pedals while driving, can also hurt your knees. These repetitive actions can put stress on your knee joints. So, if you find your knees hurting after driving, it could be because of these repeated movements.

Vibrations And Shocks From The Vehicle

The bumpy rides and vibrations from your vehicle can be another reason for knee discomfort. When your car gives off shocks and vibrations, especially in older or not-so-well-maintained cars, it can pass stress to your knees, causing pain and discomfort.

Inadequate Leg Support In The Car

Insufficient leg support in your seating arrangement can result in improper weight distribution, exerting additional pressure on your knees. So, if your knees hurt after driving, it could be because your legs weren’t well-supported during the ride. 

Underlying Knee Conditions

If you already have issues like osteoarthritis, tendonitis, or bursitis in your knees, driving can make them more sensitive. Even if these problems have healed before, the long periods of sitting and driving may bring back discomfort.

Wearing Uncomfortable Footwear

Putting on shoes that aren’t comfy while driving can also cause your knees to hurt. If your footwear is uncomfortable or doesn’t fit well, it can affect how your legs are positioned and contribute to knee pain. 

It’s essential to address these factors and adjust your driving habits, posture, and vehicle setup to help alleviate and prevent knee pain while driving.

How To Cure Knee Pain From Driving?

About 1 in 4 people in the U.S. experiences persistent knee pain, often felt during driving. It is important to determine the underlying causes to attain relief from knee pain during driving.

Effective treatment for knee pain varies depending on the specific cause of the issue. Nevertheless, several simple remedies can cure knee pain from driving. Here are some practical solutions to ease discomfort and enhance your knee health:

Relief with RICE

Using the RICE method can effectively relieve knee pain from driving. This method is commonly recommended for managing pain and swelling. Here’s a brief overview:

• Rest: Avoid activities that worsen pain.
• Ice: Use ice to apply on the affected area for at least 15-20 minutes more than once during the day.
• Compression: Use a snug bandage for support.
• Elevation: Keep the knee elevated to reduce swelling.

Heat and Cold Therapy

To alleviate knee pain from driving, try heat and cold therapy:

• Warm Compresses

Apply a warm compress to your knees to ease tension and enhance blood flow after driving.

• Ice Packs

Use ice packs on your knees for 15-20 minutes to reduce inflammation and numbness, relieving driving-related discomfort.

You can rotate between warm compresses and ice packs based on your comfort. 

Herbal and Natural Remedies

• Herbal Salve Study

In a 2011 study, researchers explored the pain-relieving effects of a salve made of cinnamon, ginger, mastic, and sesame oil. The salve was as effective as over-the-counter arthritis creams containing salicylate, providing topical pain relief.

• Willow Bark

Willow bark has natural pain-relieving properties due to its salicin content, similar to aspirin. It can be used as a supplement or topical to alleviate knee pain.

Note: Before using willow bark, it’s important to check with a doctor, especially if you have gastrointestinal problems, diabetes, or liver issues.

• Ginger Extract

The anti-inflammatory nature of ginger makes it perfect for reducing knee pain. Consider incorporating ginger extract into your diet or topically as a cream or oil.

• Turmeric Supplements

Curcumin is present in turmeric and has great anti-inflammatory and antioxidant properties, Taking turmeric supplements may assist in managing knee pain.

• Ginger Tea

Consuming ginger tea can provide a natural way to reduce inflammation and ease knee discomfort. It’s a simple and soothing option to include in your daily routine.

• Omega-3 Fatty Acids from Fish Oil

Omega-3 fatty acids have anti-inflammatory properties. Taking fish oil supplements may reduce knee pain and improve joint health.

When using herbal and natural remedies, it’s essential to be consistent and monitor your body’s response. If the knee pain persists or worsens, consulting with a healthcare professional is highly recommended.

Stretching Exercises

Engaging in regular stretching exercises can be beneficial for managing knee pain from driving. Here are specific stretches that target different muscle groups around the knee:

Quadriceps Stretches

• Stand on one leg and bring your other foot toward your buttocks, holding the ankle.
• Keep your knees close and draw your foot towards your buttocks until you sense a stretch in the front of your thigh.
• Hold for 15-30 seconds and switch legs.

Hamstring Stretches

• Sit on the floor while stretching out one leg and the other leg bent, allowing the sole of your foot to rest against the inner thigh of your extended leg.
• Lean forward, extending your reach toward the toes of the extended leg while maintaining a straight back.
• Hold for 15-30 seconds and switch legs.

Calf Stretches

• Stand in front of a wall with your hands pressed against it at shoulder height. 
• Step one foot backward, keeping it straight, and press the heel into the floor. 
• Bend the front knee while maintaining the straightness of the back leg, experiencing a stretch in the calf of the back leg. 
• Stay in this state for 15-30 seconds, then switch legs.

Performing these stretches regularly, especially after driving, can help improve flexibility, reduce muscle tightness, and alleviate knee discomfort.

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Strengthening Exercises

Here are a few exercises that can prove helpful in relieving knee pain from driving:

Leg Lifts

• Straight up your one leg while keeping the other bent when lying on your back.
• Elevate the straight leg a few inches above the ground, contracting your thigh muscles. 
• Maintain this position for a few seconds, then gently lower the leg. 
• Repeat this sequence 10-15 times for each leg.

Wall Squats

• Keep your feet shoulder-width apart while standing against the wall.
• Glide down the wall, bending your knees as if sitting in an imaginary chair. 
• Ensure your back remains against the wall and sustain the squat position for 10-15 seconds.
• Slowly slide back up the wall. Repeat 10-15 times.

Leg Presses

• Do this with a leg press machine at the gym or a sturdy chair at home.
• Sit with your feet flat on the floor, hip-width apart.
• Push the platform away by straightening your knees.
• Bend your knees to return to the starting position.
• Perform 2 sets of 10-15 repetitions.

Low-Impact Exercises

Engage in low-impact exercises to manage knee pain from driving:

• Swimming

Gentle on the knees, swimming provides a full-body workout, enhancing flexibility and strength.

• Cycling

Stationary or regular cycling can strengthen leg muscles without exerting excessive knee pressure.

• Walking

Walking is a simple but effective exercise that promotes joint mobility and can be tailored to your pace and comfort level.

These exercises are easy on the knees and contribute to overall joint health.

Incorporate Tai Chi Into Your Routine

Tai Chi is a traditional Chinese mind-body exercise famous for enhancing balance and flexibility.

A 2009 study found Tai Chi beneficial for individuals with osteoarthritis (OA). Information from the American College of Rheumatology and Arthritis Foundation highlights it as a treatment option for OA.

It can reduce knee pain and increase the range of motion. Consider including Tai Chi sessions into your routine, especially after driving.

Focus on gentle, flowing movements that promote joint flexibility and overall well-being.

Maintain a Healthy Weight

Maintaining a healthy weight is vital to cure knee pain from driving. Extra weight puts stress on the knees, making them hurt more. By managing your weight, you can reduce stress, ease inflammation, and move more comfortably. This helps with current pain and prevents it from returning, ensuring driving is more comfortable.

Massage Therapy

You can choose between professional massage sessions or self-massage. Massages help by improving blood flow, reducing muscle tension around the knees, and easing discomfort. They also make your knees more flexible and can relieve stress, which might contribute to the pain. 

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Final Thoughts

Driver’s knee is a common challenge for drivers, but it can be managed and prevented with proactive measures. By making ergonomic adjustments, taking regular breaks, and integrating stretching and strengthening exercises into their routine, drivers can prioritize their knee health and enhance overall well-being during long hours on the road. For persistent knee pain, seeking professional medical advice is crucial. 

We hope this information provides valuable insights, helping drivers reduce the risk of knee issues and maintain a comfortable and safe driving experience.