The REAL Reason You Get Knee Stiffness After Sitting & How To Stop It (it's NOT "just" Arthritis)

Do your knees feel stiff after sitting for a long time? Knee stiffness after sitting isn't just because you have arthritis, and you DON'T have to "learn to deal with it". Learn 3 common causes of knee stiffness after sitting and how to stop each of them.
You'll learn:
00:00 Knee stiffness after sitting isn't "just arthritis"
01:52 3 causes of knee stiffness after sitting
02:14 How to stop patellofemoral knee stiffness after sitting
06:58 What to do if your legs feel stiff & unsteady when you first stand up
13:20 Stiffness from knee swelling
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More 4 Life
St. Louis, MO
314-941-3970
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DISCLAIMER: More 4 Life is a physical therapy clinic located in St. Louis, MO in the United States of America. David Candy (a.k.a. Dave Candy) is a doctor of physical therapy and a licensed physical therapist in the state of Missouri. This information is intended to help relieve pain and improve mobility. However, DO NOT use the information in this video or on this channel as a substitute for seeking out help from a physical therapist, physiotherapist, or other licensed healthcare professional near you. Links to products on Amazon or elsewhere are affiliate links, meaning I earn a small commission from purchases that you make through these links. This is a way to make this channel sustainable in order to continue providing free information.
Image Attributions:
Knee Anatomy: Blausen.com staff (2014). "Medical gallery of Blausen Medical 2014". WikiJournal of Medicine 1 (2). DOI:10.15347/wjm/2014.010. ISSN 2002-4436., CC BY 3.0, via Wikimedia Commons
Knee Joint Capsule: Henry Vandyke Carter, Public domain, via Wikimedia Commons
Parthenon. Carole Raddato from FRANKFURT, Germany, CC BY-SA 2.0, via Wikimedia Commons
Patellofemoral Osteoarthritis. Jmarchn, CC BY-SA 3.0, via Wikimedia Commons
Triceps Surae. Polygon data were generated by Database Center for Life Science (DBCLS)[2], CC BY-SA 2.1 JP, via Wikimedia Commons
Unfolding Suprapatellar Recess. Addingrefs, CC BY-SA 3.0, via Wikimedia Commons

[@chean58]

No. 3 is partly what I deal with. But also, after standing long periods of time my legs behind the knee and up into the thigh get stiff and feel almost swollen, but they aren't. I really appreciate your insight and the diagrams of the knee structures. It helps to understand.

[@More4Life]

You're welcome. Here's a video about how to stand longer without pain that may help: kzbin.info/www/bejne/gp2TpaKgnLyii8k There are a variety of things that can cause that stiff, swollen felling when standing, but it's worth checking out.

[@sircwibslehindenburg7290]

Same here as well... The tendonitis doesn't make it any better for me. Hope it's gotten better for u

[@surinderdyal8772]

Amazing video. I just discovered one 5 second exercise that takes away knee pain caused by all three reasons you mentioned. As you stand up from your chair or your bed, stand up straight and then bend forward to touch your toes and hold the position for just five seconds. It takes away stiffness caused by the three reasons mentioned in your amazing video. Thanks for sharing your knowledge.

[@surinderdyal8772]

Keep your knees straight when you bend forward to touch your toes.

[@More4Life]

Glad you enjoyed it.

[@ritafairclough6470]

I really appreciated the review at the end, plus overall info.

[@More4Life]

Glad it was helpful.

[@hildaedwards2484]

Thank you so much for the visuals

[@More4Life]

You're welcome

[@adriennerandall675]

3, this is so helpful. Thanks!

[@More4Life]

Glad it was helpful!

[@lindagray8091]

Thank you. This has been very helpful..

[@More4Life]

Glad it was helpful!

[@davidtaylor9155]

Many thanks for this very helpful posting.

[@More4Life]

You're welcome. Glad it was helpful.

[@robwilkie2597]

also 3 Thanks so much !

[@rhianevans2911]

Thank you very much very helpful indeed .I feel better now and will follow your advice !

[@More4Life]

Glad it was helpful!

[@pennysofe826]

Very good! Thanks so much!

[@More4Life]

You're welcome!

[@caroldagostino5483]

Very helpful! Thank you Dr.

[@More4Life]

Glad it was helpful!

[@avabenain7965]

Thank you for all this great information!

[@More4Life]

You're welcome!

[@bettyetravis332]

Very helpful. I have.# 3 problem

[@2444Reid]

Great video & love how you use anatomy illustrations along side your video demonstrations. Thank you.

[@More4Life]

Glad it was helpful!

[@sandralima8777]

Great explanation. Thanks a lot

[@More4Life]

You're welcome

[@stellachika4961]

Thank you so much, Dr David. Ever since I started listening to you. I am getting relief from my knee pain.

[@More4Life]

Glad you're doing better!

[@niluferwajeeh4352]

Thanks for this very useful video.

[@More4Life]

You're welcome.

[@tonyrigger]

Great video, thank you.

[@More4Life]

You're welcome. Glad you liked it.

[@dannidunn9302]

Excellent idea. Thank you.

[@More4Life]

You're welcome

[@redroses7484]

Thanks for the information

[@More4Life]

You're welcome.

[@bigpimp9066]

That was very helpful ...thank you.,

[@More4Life]

Glad it was helpful!

[@kirilmazurek2843]

Thank you, I will follow your valuable advice.

[@More4Life]

Best of luck!

[@impursehappy2333]

Thank you great video!😊❤

[@More4Life]

You're welcome

[@marthavanderpool6829]

Very helpful! Thank you!

[@More4Life]

Glad it was helpful!

[@user-cr2gb7up8l]

Excellent information!

[@More4Life]

Glad you liked it!

[@robsandypeterson2428]

Excellent! Thank you!

[@More4Life]

You're welcome. Glad it was helpful!

[@pearlwray3250]

Thank you for this useful informations

[@More4Life]

You're welcome

[@durgeshnandini4961]

Thanks, very nice tips

[@More4Life]

You're welcome

[@pegmcc9701]

thank you so much for the education and tips. The photos are so informative. I'm a number 1.

[@More4Life]

You're welcome.

[@fionahenderson3352]

Thankyou ! #1&3 is me. Your tips are so helpful

[@More4Life]

Glad they're helpful

[@zordot85]

I have R. A. My knees are the most painful joints but I have found your advice helpful thank you .

[@More4Life]

Glad it was helpful.

[@jerryandcissymurphy8241]

1, 2 & 3! Thanks for these explanations and suggested solutions!

[@More4Life]

You're welcome!

[@canmurthy]

Excellent video!

[@More4Life]

Glad you liked it!

[@shugailyard2210]

This was very helpful

[@More4Life]

Glad it was helpful!

[@sanjaybhardwaj1607]

great information Doc.

[@More4Life]

Glad it was helpful

[@evadannhauser1038]

Thank you for your super explanation.

[@More4Life]

You're welcome.

[@hermeticgamer]

#1 and 3. This was very helpful and informative. Need to be more aware of my sitting positions, loosen up my muscles, and just take better care.

[@More4Life]

Glad it was helpful.

[@theopolisstewart9989]

Thanks again for a great explanation of the knees, some family members now are watching you now, they are enjoying the time you take to explain how to help them out. Have a great day😊

[@More4Life]

Thanks for sharing with your family. Hope you have a great day too!

[@carolynlaco9477]

Sounds like my problem is #2 I will try the slow standing and bending after sitting for long periods as you suggested. I also have inner and outer torn meniscus situation which increases pain trying yo fully straighten my knees.

[@Merrianna]

Illustrations you use with the videos are superb! Helps to understand where my pain is & why those exercises will relieve pain. Thank you.

[@More4Life]

You're welcome

[@user-hh5bx5gd3h]

Thanks for sharing this information with us god bless you all

[@More4Life]

You're welcome

[@martinabacan2270]

Thank you for sharing tips. I have right now swollen and stiffness on my right knee and pain

[@More4Life]

You're welcome

[@user-nl8wd5ej9i]

Very good. Really liked your page. At least I have learnt what to do when I sit for a long time. You are blessing to me. God bless your knowledge. I am watching from PNG

[@More4Life]

Glad it was helpful.

[@aminahbeemohdkassim7474]

1 and 3. thanks for the tips.

[@More4Life]

You're welcome

[@anishawoods8443]

I'm 72 and have polio in my left leg/hip. My right leg has always been the 'workhorse' but as I get older, the horse is getting cranky. Sitting is easier for me but with knees at 90˚ does bother me. But I have noticed standing for 5 minutes my knee doesn't like to bend. The pain is very sharp and I have to loosen the muscles of my knee slowly to be able to sit - like to get into a car. This has been very helpful for me to know what's going on. Thank you!

[@More4Life]

You're welcome.

[@cm9859]

Thank you

[@More4Life]

You're welcome

[@user-sd5vn8on2d]

Thanks!!..ur informing us..🙏

[@More4Life]

You're welcome!

[@PinoyPixieTarot]

Thank you so much Doc!

[@More4Life]

You're welcome!

[@selinafox]

12:32 I was initially diagnosed with Chondromalacia Patella years ago... but now when i get up, i tend to look like your #2 example. When I get up from my office chair, I will lean over to get myself to an almost standing position, and then put my hands above my knees and then push my legs into a locked-straight position and then slowly stand up straight and walk slowly to where I'm going.

[@More4Life]

Hope this will help you some. Good luck!

[@macsam8778]

#1 is my problem for certain, thanks for sharing this!

[@More4Life]

You're welcome

[@stef3565]

I think I am #1, as I was diagnosed with chondramalacia patella two years ago, and now I have mild to moderate OA. One question.. I sleep with a pillow under my knees at night for comfort to my low back and knee. Will that cause stiffness, as I am very stiff when I get up in the morning and into the early afternoon . Thank you for a fantastic explanation in this video!

[@lang3778]

3 for me. Thank you.

[@More4Life]

You’re welcome

[@hannah5245]

Thank you for your balanced insights on knee issues. I'm a senior. I have questions about discomfort from old wounds (I had a huge fall roller blading in my 40s). Much of the fall caused some achy discomfort in my right leg. Now I have done a lot of walking and some resistance work for the leg. And selfmassaged those achy parts. A lot of that has helped reduce the aches. The last bit in my groin area is still causing some weakness when I walk and feel a pinch on the muscle/cartilage there. I don't feel any aches at all when sitting, only when I'm walking and periodically, the weakness comes and goes for a moment. When I try to massage my groin, I don't feel the weakness showing up, so , I don't know how to explain this. And if some day that momentary achy weakness is going to go away much like those other parts of the leg have now healed from exercises, resistance exercises, and pressure point massage. thank you.

[@More4Life]

Glad the self-massage seems to help. I can't tell you for sure when or if the weakness will go away completely. Best to get it checked out in person.

[@StephanieTihanyi]

Thank you for this explanation. This has been very educational. I am gaining a new picture of this issue. I have had femoral patella tendonitis for a few years and I thought I was just about getting old. Sometimes it's absent for weeks, then it can come back for days. I work right now as a waitress running up and down all day and my quads get so tight, at night sitting bent knees under my little desk, studying for a diploma in sports massage. I understand now I can change my sitting habits and use massage and daily stretching my quads before and after work to get rid of that knee cap pain. I noticed in cold weather it aches more, I now understand that our muscles contract more, pulling that patella against the femoral bone, so warm over the knee socks will help too.

[@More4Life]

Glad you found this helpful. Good luck in your studies!

[@amienucum6065]

1 😅

[@diananighswonger441]

I have two knee replacements. Both knees after sitting long periods and if standing or straight legs, I get up from chair very stiff, hard to move for a minute. In bed at night lying down, very stiff and ache on the out side of my knee and below knee cap about four inches down on side of my legs, stiff, can't hardly straighten very easily? What is it?

[@user-mt7bc8og6d]

A great teacher, thank you very much.

[@More4Life]

You're welcome

[@vandederrick6785]

Same!! Driving me nuts!!

[@sultana289]

Thank you sir I love the way you explained I need this advice

[@More4Life]

You're welcome. Glad you liked it.

[@michaelmahoney5885]

Great video

[@More4Life]

Glad you enjoyed it

[@debrap2684]

Thanks for the detailed explanation. I'm number 1. Many theaters in NYC don't have enough room between rows so I typically try to get an aisle seat. I also have a problem with older seats which force my legs to an angle greater than 90 degrees. I stretch in the morning and throughout the day as well as walk and swim so I try to keep moving.

[@More4Life]

You're welcome

[@colinmiles1052]

Great video - thanks I'm mainly #1 but all three will be helpful I feel.

[@More4Life]

Glad it was helpful.

[@JJDEnglish]

1 and 2. This has been very helpful. I have plantar fasciitis, so my feet are prone to pronating. Curling the toes to create the arch is helpful.

[@More4Life]

Glad it was helpful.

[@littlebug1026]

thank you kind sir!!!!

[@More4Life]

You're welcome!

[@peterosullivan4745]

Very good video.

[@More4Life]

Glad you liked it.

[@43loudman]

Wow, the most informative videos I have ever seen, THANK YOU,...............

[@More4Life]

You're welcome. Glad it was helpful!

[@demee62]

I have the #3 issue with fluid collecting in the back and the super stiffness that you described.

[@freespirit8425]

Thank you doctor very helpful info

[@More4Life]

Glad it was helpful!

[@user-wk3yw4zw4t]

I have #3, and definitely will try these exercises. Thank you

[@More4Life]

You're welcome

[@kamalariffin4248]

Thank you doctor...

[@More4Life]

You're welcome.

[@SeemaSingh-nb4eg]

2 and 3, thank you doctor, so happy that i got good explanaton for my pain

[@More4Life]

You're welcome

[@thenationfund]

Excellent information and tips regarding calf muscles as they relate to knees and sitting. Thank you.

[@More4Life]

You're welcome. Glad you enjoyed it!

[@bonneyraven5281]

Thanks 🎉❤🎉

[@More4Life]

You're welcome

[@annitarobinson1536]

Both 2 n 3 I keep doing exercise to help thanks for sharing

[@More4Life]

You're welcome

[@m.abu-naiyan9047]

Thanks Excellent

[@More4Life]

You're welcome

[@aspenvortex9010]

Mostly number 3. Thanks for detailed explanation.

[@More4Life]

You're welcome.

[@ladyfitness67]

Unfortunately, 2 and 3 are my current knee issues. Thank you for the detailed explanation

[@More4Life]

You're welcome.

[@holly50575]

#3. Thank you!!!!!! Definitely fluid behind. I’ve been wondering why the back of my knee hurts! I wouldn’t ever have pain if I never stop walking and never sat down!💚

[@More4Life]

You're welcome!

[@edwardoseikufuor1763]

Thank you and believe the 3 methods explained would be helpful to me . I shall start to practise them immediately for my desired result.

[@More4Life]

You're welcome.

[@norawilburne6188]

Thank you...1 and 3 sometimes 2.

[@More4Life]

You’re welcome

[@chestersmum4158]

1&3 I have had pcl reconstruction numerous other knee operations and also have a bakers cyst Lots issues going on in my knee

[@probrinzine]

Thank youfor this video. I believe I have all 3. I work at a desk 8-10 hours a day. Im knock knee in my left knee, bone on bone osteoarthritis, and flat feet. I will start incorporating the movements you suggested.

[@More4Life]

You're welcome. Good luck!

[@trdiopn5737]

2 Thanks!

[@More4Life]

You're welcome

[@cynthiahelms9972]

Will be trying the things that you suggested.2. 3

[@More4Life]

Hope they help.

[@user-vc8by9zj6z]

1and2 are my problems thanks for sharing

[@More4Life]

You're welcome

[@Kim_CK]

I’m #2 and #3. I’ll practice your tips and keep you informed

[@More4Life]

Good luck

[@kathykurns8855]

I believe my problem is #1 although I am a bit uncertain as I have had knee replacements done in both knees (15 years ago). I will try your suggestions!

[@More4Life]

Best of luck!

[@unadavidson7520]

Thanks

[@More4Life]

You're welcome

[@bw3677]

#1 thanks Dr. Candy good information

[@More4Life]

You're welcome.

[@GEO-GEORGE65]

#1, great solution

[@More4Life]

Glad you liked it.

[@SylviaD1223]

#1. Thank you for your help.

[@More4Life]

You’re welcome.

[@maryp7694]

1, 2 & 3!

[@phylliselibazathbrooks7708]

Thank u Dr. U were so clear...its 3 days now I am suffering with right knee pain..n hard to walk God bless u to give us more such videos Dr.

[@More4Life]

You're welcome. Glad it was helpful.

[@user-rx6xf4mu9o]

I have #1 and 3 Thank you so much for the info I live in the Philippines and am 82 years old

[@More4Life]

You're welcome

[@Merrianna]

Amazing these videos are viewed in the Philippines & other world wide countries, helping so many people. I joined the More 4 Life club too!

[@Gannieful]

I just tried what you said and it worked i'm going to move my knees that way for now on thank you😊

[@More4Life]

Glad it helped!

[@yolandaphillips3972]

👍👍👍💯Thank you one million times.

[@More4Life]

You're welcome😀

[@almazabraha]

Thank you very informative. My knee issue is with #1

[@More4Life]

Glad it was helpful!

[@ongchooingoh6530]

Very good.. Thank you very much for your sharing

[@More4Life]

You're welcome

[@Alexandrino5]

Thank you Dr. Candy. After I follow your advice I start feeling better.

[@More4Life]

You're welcome. Glad it helped.

[@anthonyscira2511]

As an electrician I could not focus on what you were saying because your receptacles and blank plate on your wall are crooked.

[@jisforjoy3314]

😂😅

[@hoptoi]

Now I can’t unsee it! 🙄

[@sharonoliveira9120]

😂😂😂

[@kimim2702]

Haha!

[@h.w.8518]

What the hell is going on with his bicep?

[@desireenpetgrave6103]

Hello Doctor . Thank you for this video. For me it's 1 & 3 . However it's very painful

[@More4Life]

You're welcome. Hope you find some solutions to get your knees to feel better.

[@Dwong5327Bird-ip1ec]

"1" very good video. The information and tips are very relevant to what I am experiencing. Thank you

[@More4Life]

Glad it was helpful.

[@nancyelder6978]

1. This was a very informative video. Thank you ( I was so engrossed I never noticed the electrical outlets. I am all about fitness and helping my stiff knees.

[@More4Life]

You're welcome. Glad it was helpful.