Kneeling at Work? How Tradespeople Can Protect Their Knees

If you work in flooring, tiling, plumbing, electrical, roofing, landscaping or construction, your knees are some of your most important tools. Hours of kneeling, squatting, climbing and carrying add up, and many tradespeople end the day with sore, stiff knees. Looking after them now can help keep you working comfortably for years to come.

Why kneeling is hard on your knees

Kneeling puts direct pressure on the front of the knee, including the kneecap and the small fluid-filled sacs (bursae) that cushion it. Deep squatting and repeatedly getting up and down also load the joint and the muscles around it. Over time, this repeated stress can lead to irritation, swelling and ongoing aches.

On the job: protect your knees

Wear proper knee pads

Good knee pads spread pressure over a wider area and cushion the kneecap from hard or uneven surfaces. Choose pads that fit snugly without cutting off circulation, and replace them when the padding wears thin. Kneeling mats are a great addition for jobs where you stay in one spot.

Change position often

Try to avoid staying on your knees for long, unbroken stretches. Alternate between kneeling, squatting, sitting on a low stool and standing. Even a quick stand-and-stretch every 20 to 30 minutes helps.

Use the right tools and heights

Long-handled tools, low work stools, creepers and adjustable work surfaces can reduce the time you spend kneeling. Bring the work up to you where you can.

Get up and down smartly

When you stand up from kneeling, put one foot flat on the ground first and push up through that leg, using a stable surface for support if one is available. Avoid twisting on a bent knee.

Lift with good form

Keep loads close to your body, bend at the hips and knees together and avoid twisting while carrying. Get help or use equipment for heavy or awkward items.

After your shift: help your knees recover

• Stretch it out. Gentle quad, hamstring and calf stretches release the muscles that have been working hard all day.
• Cool or warm, depending on how they feel. If a knee looks puffy or feels warm, use a cloth-wrapped ice pack for 15 to 20 minutes. If it's stiff and achy without swelling, gentle heat tends to feel better. See our guide to heat vs. ice for more detail.
• Put your feet up. Elevating your legs for a while after work can help if your knees feel heavy or swollen.
• Build strength on your days off. Stronger thigh and hip muscles take some of the load off your knees on the job.

One of our customers bought the Remeknee Heat & Massage Therapy Knee Brace for her tradesman husband, who now wears it in the evenings after work. The brace combines gentle heat, vibration massage and compression, and because it's cordless he can relax on the couch while he uses it. Since most trades work both knees equally, the two-pack is a popular choice.

Warning signs not to ignore

See a doctor if you notice swelling over the kneecap that doesn't go down, a knee that is red or hot to the touch (especially with a fever), pain that wakes you at night, or a knee that locks, clicks painfully or gives way. Many knee problems are easier to manage when they're caught early, and some may be eligible for workplace injury support.

Key takeaways

• Quality knee pads and kneeling mats are essential for any trade that kneels.
• Change position regularly and bring the work up to you when you can.
• Stretch, rest and use cold or heat after your shift to help your knees recover.
• Persistent swelling, heat or instability needs medical attention.

This article is for general information only and isn't medical advice. Talk to a doctor or physiotherapist about any knee pain that is severe, persistent or getting worse.