I stand all day at work. How do I manage a knee bone bruise?

Why standing keeps it sore

A bone bruise is injured bone under the joint surface, and every hour of standing and walking loads it. Pain often builds through a shift and is worst in the evening or at night. That pattern is common and usually a sign to reduce load rather than a sign that something new has gone wrong.

Jobs involving long standing, walking on hard floors, climbing, carrying or kneeling, such as retail, hospitality, healthcare, security and site work, are the hardest to manage with a bone bruise.

Changes that help at work

• Alternate standing with sitting; a stool at a counter or workstation can make a big difference
• Avoid ladders, repeated stairs, squatting and kneeling on hard floors for the first weeks
• Wear well-cushioned, supportive shoes, and consider a soft insole
• Carry lighter loads, or split them, to reduce force through the knee
• Use crutches or a stick if you are limping, at least for longer distances
• Ask your employer about temporary lighter duties if your job is physically demanding

At home and in daily life

Raise the leg and use a wrapped cold pack in the evening if the knee aches. Keep it moving with gentle bending and straightening, and maintain strength with simple exercises such as straight-leg raises. Take lifts rather than stairs where possible.

For prayer, if kneeling or sujood is painful while the bone heals, some patients use a cushion or pray seated on a chair; the religious ruling is something to discuss with a scholar. Sitting on a chair in the majlis rather than on the floor also reduces strain.

When to get a review in Doha

Arrange an assessment if pain is not easing after several weeks of adjusted activity, if it wakes you at night, or if the knee swells, locks or gives way. At Aman Hospital Dr. Gelber examines the knee, reviews any MRI, checks for associated injuries and can provide guidance on activity and a medical report for work if needed.