04/18/2017 10:14 EDT

3 Moves To Reduce Knee Pain From Sitting: Fit Bites

It might be called runner's knee, but sitting will cause it.

Just like you don't have to play tennis to get tennis elbow, you don't need to be a runner to get runner's knee.

In fact, the opposite of running will get you there just as quick. Patellofemoral pain syndrome (a.k.a. runner's knee/a.k.a. knee pain) is felt on the underside and outer edges of the kneecap and it can worsen while climbing stairs, running up hills, or simply just sitting.

In this week's episode of Fit Bites, physiotherapist Jeese Awenus shares three easy exercises to stop knee pain caused from prolonged sitting.

Starting with a seated isometric hip abduction, Awenus shows how using your hands for resistance can strengthen hip muscles and give you back more knee control.

If tight knees are more your problem, try seated knee extensions that strengthen muscles on top of the thigh and reduce tension in your joints.

Aside from giving you achy knees, sitting all day can have other disastrous health effects. According to the American Heart Association, prolonged sitting increases your odds of developing diabetes, heart disease and cancer, and has even been linked to increased anxiety.

So you might want to just get up out of that chair and go for a walk instead.

In our series Fit Bites, we look to fitness and well-being experts for three exercises to relieve common pains and ailments. What condition would you like to see us tackle next? Shoot us an email at or let us know in the comments below.