Why You Have Knee Pain At Work (And How to Make It Better)

• Pain is common, not normal: While many workers experience knee pain, it is an injury, not just “part of the job,” and should be addressed.
• Prevention relies on proper PPE: Quality, well-fitting knee pads are essential for absorbing shock, cushioning against hard surfaces, and providing stability.
• Ill-fitting gear can cause harm: Knee pads that are too tight, worn out, or improperly strapped can create pressure points and cut off circulation, making pain worse.
• Don’t ignore persistent pain: Knee pads manage symptoms but don’t heal injuries. See a physiotherapist for a proper diagnosis and treatment plan to break the injury cycle.

While knee pain is widespread among tradespeople and construction workers, it should not be accepted as a normal part of the job.

Jobs that demand frequent kneeling, squatting, bending, climbing, or carrying heavy loads place immense and repetitive strain on the knee joints. Working for long hours on hard, unforgiving, or uneven surfaces also adds significantly to the risk of injury.

Statistics show that almost all (95%) tradespeople say they’ve suffered a workplace injury during their career. This highlights the physical toll these jobs can take.

Just because injuries among trade professionals are common does not mean they’re normal, and should never be shrugged off or treated like part of the job.

Many workers adopt a wait-it-out mentality, enduring pain for months or even years. This approach is dangerous, as they often don’t realize that the nature of their work is regularly aggravating the injury and adding to the problem, potentially leading to chronic conditions and more significant damage over time.

Job-related knee pain can be a result of long-term wear and tear or a single traumatic incident. The most common conditions fall into two main categories.

• Bursitis: This is an inflammation of the bursae, the small, fluid-filled sacs that cushion the knee joint. It is often caused by prolonged or repetitive pressure from kneeling on hard surfaces and is sometimes called the carpet layer’s knee. This condition is a direct result of inadequate cushioning, making the choice of knee pad materials your most important line of defense.
• Tendinitis: Repetitive stress and overuse can cause inflammation and damage to the tendons that attach muscle to bone around the knee, leading to pain, stiffness, and weakness.
• Osteoarthritis: This degenerative condition involves the wearing away of the protective cartilage in the knee joint. Heavy physical workloads, long-term strain, and repetitive kneeling can accelerate this process, causing pain and stiffness. A sudden work injury can also aggravate underlying arthritis.

• Ligament Tears: Sudden twists, falls, or direct impacts can stretch or tear the ligaments that stabilize the knee, such as the Anterior Cruciate Ligament (ACL) or Medial Collateral Ligament (MCL).
• Meniscus Tears: Think of the meniscus as the knee’s gasket or shock absorber. It’s a C-shaped piece of cartilage that can be torn by a sharp twist or forceful pivoting motion. A tear often feels like something is catching or locking inside the joint, accompanied by pain and swelling.

High-quality knee pads are non-negotiable PPE for any job that involves kneeling or squatting. They work by absorbing shock from impacts, cushioning the joint against hard surfaces, and providing stability to reduce strain.

• Get the right size. Measure the circumference of your leg above and below the knee as well as directly over the kneecap to match the manufacturer’s sizing chart.
• Check the fit. The pad should be snug enough to stay in place but not so tight that it causes numbness, tingling, or restricted movement.
• Choose quality materials. For pre-existing pain, switch to soft gel pads. Hard-cap models can create pressure points that will aggravate an already inflamed joint. Invest in pads made with durable foam or gel that won’t flatten quickly.
• Adjust straps correctly. Straps should be just snug enough to hold the pad in position without constricting circulation.

• Address Muscle Issues: Imbalances can increase your risk of injury. A common example we see in tradies with knee pain is having a tight lateral quadriceps muscle – the muscle on the outside of the thigh that attaches to the knee. A physiotherapist can help identify and correct these issues.
• Use Proper Technique: When lifting heavy objects, keep your back vertical and push upwards through your knees. This technique directs the load through your body’s strongest muscles and away from your vulnerable knee and spinal discs. Avoid twisting your back or knees, especially when carrying heavy loads.
• Take Breaks: Avoid staying in one position for too long. Take frequent breaks to sit down, stretch your legs, and walk around to relieve pressure on your joints and improve circulation.

If you experience persistent swelling, stiffness, or a feeling of weakness when bending or straightening your knee, it’s a clear sign that protective gear alone is not enough. This requires a professional diagnosis from a physiotherapist. Knee supports and pads manage symptoms like pain and instability, but they do not heal the underlying cause.

The key to breaking the cycle of recurring injury is to get a professional assessment. A physio can perform a comprehensive evaluation to identify the exact nature of your injury, determine its root cause, and create a tailored treatment and strengthening plan. This approach not only helps repair the current damage but also equips you to prevent the injury from happening again.

Knee pain at work is a widespread problem. Protecting your knees is a critical investment in your career, ensuring you can work on your terms for years to come, not just for as long as your body allows.