Why do my knees object to floor sitting?
Because sitting cross-legged or kneeling bends the knee deeply and holds it there. A knee with wear and tear in the joint, a past injury or weak muscles around it can complain after a few minutes.
In Ipoh, gatherings happen at floor level: a kenduri, a family dinner on a mat, a visit to a temple, a wedding or a prayer. It is hard to say no, so the knees pay.
Which floor positions are kindest to the knee?
Try these and keep the ones that feel best. They are listed from gentlest to hardest.
- Sitting with both legs stretched forward, your back to a wall.
- Sitting with one leg stretched out and the other bent, swapping sides.
- Sitting on a cushion or low stool, with knees lower than hips.
- Side-sitting, with both legs folded to one side, swapping sides.
- Cross-legged on a thick cushion.
- Deep kneeling or full squat, only if comfortable.
The position matters less than changing it. Move every few minutes before the knee gets cross.
How do I get down and up with less pain?
Use a piece of furniture. To get down, hold a chair or a sofa arm, step one foot back, lower onto a knee and then sit to the side.
To get up, reverse it. Roll onto your side, come onto your hands and knees, and place a firm chair in front of you.
Bring one foot forward and push up with your legs and your hands on the chair. Read more in our guide to getting up from the floor for older adults.
How can I stay part of the occasion?
You do not need to explain your knee to the whole room. Arrive early and choose a spot near a wall or pillar, where you can lean and stretch a leg.
Bring a folded cushion or a small stool. Hosts will find you a chair if you ask quietly. A short walk or a trip to the kitchen is also a good excuse to change position.
What if the squat toilet or praying position hurts too?
The deep bend is the problem in all of these. Our guide to squat toilets and knee pain gives tips for that case.
For worship, speak to your religious teacher about how to adapt your posture. Meanwhile we can work on the strength and movement of your knees. If the knee clicks or catches, see knee clicking and cracking.
When should I get it checked?
See a doctor if your knee is swollen, hot and red, locks, gives way or hurts at night. Pain that lasts more than a few weeks, or that stops you from joining family events, is also a reason to ask.
Read about knee pain and knee osteoarthritis (wear and tear in the joint). A physiotherapist can work on strength and bending range. See our home physiotherapy page for how a visit works.