Standing desks have become increasingly popular as an alternative to prolonged sitting, as more and more health experts highlight the risks of a sedentary lifestyle and that we should all be sitting less and moving more.
But too much of anything isn’t always good news, especially when it comes to standing up all day. This begs the question - are standing desks good or bad for your knees?
While there’s no doubt that standing desks can offer a plethora of benefits to the user, such as improved blood pressure, posture and productivity, they can also lead to knee discomfort if used incorrectly.
In this blog, we look at the benefits of standing desks for knee health, the potential adverse effects they may have on your knees, and our expert top tips to minimise knee strain and maximise comfort while using a standing desk.
How Do Standing Desks Benefit the Knees?
1. They Reduce Joint Stiffness Associated with Prolonged Sitting
When you're seated for extended hours, especially without moving much, your muscles can stiffen up, and the joints, including the knees, can lose flexibility. Sitting too long in one position can also restrict blood flow to the lower body, making the knees feel tight and uncomfortable.
By using a standing desk, you're naturally encouraged to shift positions, stretch, and even take short walks, which helps to keep the knee joints from becoming rigid.
If you’re looking for a quality standing desk for your home or commercial office, check out our range of desks, including corner desks, mini desks for small spaces and premium desks.
Learn more about the health benefits of standing desks in this blog.
2. They Can Help Improve Strength
When you stand, your legs - especially the muscles in your thighs and calves - have to work to keep you upright and balanced. And unlike sitting, where your muscles are mostly relaxed and not doing much, standing engages these muscles, giving them a bit of a workout.
Over time, this helps make your leg muscles stronger, which in turn helps take some of the pressure off your knees.
3. They Can Minimise Pressure from Poor Sitting Habits
When you're sitting for long periods, especially with bad posture - like slouching, crossing your legs, or leaning to one side - your knees can bear uneven weight. For example, if you sit with your legs crossed for hours, this can place large amounts of pressure on one knee.
However, by using a standing desk, you give yourself the opportunity to stand with better alignment, which helps evenly distribute your body weight.
Plus, standing encourages more movement, so you're less likely to stay in one awkward position for too long, which further reduces pressure on your knees.
Discover our top tips on how to sit properly at your desk, here.
Potential Adverse Effects of Standing Desks on the Knees
We know that standing desks can be great, but as touched on above, too much of anything can have adverse effects, and this is especially the case when it comes to your knees.
If you’re standing for too long without moving around, you might start to feel some discomfort or even pain in your knees. Hard floors, bad shoes, or locking your knees while you stand can put extra pressure on your joints, making things worse. And if you already have knee issues, like arthritis or an old injury, standing all day might actually make them feel stiffer or more sore.
If your posture is off while standing - like shifting all your weight to one side or standing with poor alignment - you could be putting unnecessary strain on your knees without even realising it.
The perfect recipe is balance, i.e. throughout the day, mixing in some sitting, moving around, and making sure your desk/chair setup is actually working for you, not against you.
This brings us nicely onto our final part of the blog…
How to Mitigate Knee Pain While Using a Standing Desk
As touched on briefly above, balance is absolutely key, and there are a number of things you should be doing while using a standing desk to help mitigate any knee issues that might arise.
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Alternate between sitting and standing - Standing all day might sound like a great way to stay active, but in reality, it can be just as tough on your body as sitting too much. The key is finding a balance between the two, so we recommend that you switch between sitting and standing every 30 to 60 minutes to help prevent excessive strain on your knees.
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Wear supporting shoes - You might not realise but the shoes you wear can have a serious impact on your knee health. So, ditch the flat, unsupportive shoes and go for something with good arch support and cushioning. If you're working from home, even a comfy pair of trainers can help.
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Use an anti-fatigue mat - Standing on a hard floor all day is rough on your joints, but a cushioned anti-fatigue mat can help absorb some of that pressure and make standing much more comfortable. Learn more about the importance of anti-fatigue mats for standing desks, here.
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Adjust your desk height - Getting the right height is an important factor when it comes to knee pain and posture. So, make sure your desk and monitor are at the right height to avoid slouching or leaning. Learn more about the perfect height for a standing desk, here.
- Don’t lock your knees - While it might feel natural to straighten your legs when standing, locking your knees puts unnecessary strain on them. We recommend keeping a slight bend and shifting your weight occasionally.
A few simple adjustments at your standing desk can make a big difference.
Looking for a standing desk, ergonomic chair or ergonomic accessories for your home, office or workspace? Check out our collection of ergonomic office chairs, standing desks and accessories, available for next working day delivery if ordered by 3pm.
Our desks come with a 7 year warranty, 30 day risk free return, as well as access to a UK-based customer service team to answer any questions that you might have.
Otherwise, our standing desk blog provides more useful tips on using a standing desk for a more balanced lifestyle. Feel free to contact us with any questions, with the handy live chat feature on our site, or via email at info@ergodesks.co.uk
