What is driver's knee? Symptoms, treatments, and exercises
Learn what causes driver’s knee and how you can treat it, especially with exercises recommended by Hinge Health physical therapists.
Table of Contents
It's common for your knee to feel stiff or achy after a long drive, thanks to issues like sitting in the same position and pressing on the gas pedal. This sensation is known as driver's knee.
“Driver’s knee can lead to a variety of uncomfortable symptoms, but mostly discomfort at the top of your knee,” says Laura Plankis, PT, DPT, a physical therapist at Hinge Health. But your knees are built to adapt to all kinds of activities, including driving. Most people find driver’s knee symptoms improve with gentle movement and simple self-care strategies.
In this article, learn more about what causes driver’s knee, along with how to treat it — especially with exercises recommended by our Hinge Health physical therapists.
Reviewed by our clinical and medical experts
Bijal Toprani, PT, DPT
Laura Plankis, PT, DPT
What is driver’s knee?
Driver’s knee isn’t an official medical diagnosis. It’s a general term for discomfort at the front of the knee that can show up after long or frequent driving.
Healthcare professionals might use the term patellofemoral pain syndrome for pain in the top of the knee, where the quadriceps (the muscles at the front of your thigh) meet the kneecap (patella). This is another term sometimes used for driver’s knee.
Just as your legs can get stiff after watching a movie or during a long flight without standing up, the main reason for driver’s knee discomfort is lack of movement. When you’re driving, your leg stays in the same position to work the pedals, which can leave those muscles feeling tired or sore. “What people notice after driving is usually a mild and temporary muscle irritation rather than an injury,” says Dr. Plankis. “Your knee may just be asking for a change of position or a bit more movement.”
Causes of knee pain while driving
There are a few reasons you might experience driver’s knee, including sitting in one position for a long time or certain leg muscles working harder than others. But no matter what factors may be contributing to your knee discomfort, many of the same fixes apply. Some of the most common causes include:
Prolonged sitting. Spending long periods sitting in the same position — like during a drive — can sometimes lead to knee discomfort. “Our bodies generally feel better with a bit of movement and variety,” says Dr. Plankis. “Holding your knee still for a while can make the area feel stiff or achy, which is your body’s way of letting you know it needs to move.”
Holding the same position. There’s no single “correct” way to sit while driving, and everyone’s body has different preferences. Sometimes, keeping your knee in the same position — like with your foot on the gas pedal — can lead to some mild discomfort. “Muscles around your knee may feel a bit overworked after holding the same posture, which can contribute to driver’s knee symptoms,” says Dr. Plankis.
Muscle imbalances in your leg. It’s common for different muscles in your legs to have varying levels of strength and endurance. With driver’s knee, your quads may be stronger than your hamstrings (muscles at the back of the legs). This means your quads take on more of the load and fatigue more easily. Strengthening the hamstrings can help support your knee and ease pressure from your quads.
Other knee issues. Other conditions that affect your knees, like knee osteoarthritis or patellar tendonitis (irritation of the tendon connecting your knee joint to your shin) — may also bother you more during or after driving.
Symptoms of driver’s knee
Driver’s knee can show up differently for everyone. Some people may notice mild, achy sensations around their knee while driving (and after), while others might feel more stiffness or tightness, especially after longer trips. You may also experience:
Achy or sometimes sharper sensations near the top of your knee, where your thigh muscles meet the kneecap
Discomfort that’s more noticeable during or after driving, or with other activities that involve bending your knee
Mild swelling around the knee
Stiffness that can make it harder to bend or straighten your knee after sitting for a while
Note: While driver’s knee may result in a bit of tenderness when you touch it, it typically doesn’t cause severe swelling, redness, or warmth to the touch.
Exercises for driver’s knee
Want expert care? Check if you're covered for our free program →- Quad stretch
- Kneeling hip flexor stretch
- Straight leg raise
- Hamstring curl with band
These exercises help stretch and strengthen your knees, which can help reduce stiffness, tension, and pain while and after you drive. A quad stretch can help ease tension from your quads, which can tighten after a long drive. A kneeling hip flexor stretch can help open up the muscles at the front of your hips, which can become strained after a long drive. Straight leg raises and hamstring curls with a resistance band help build strength in your quads and hamstrings, supporting balanced muscle use around your knee.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Treatments for driver’s knee
Driver’s knee can be frustrating, but it’s usually temporary and often improves on its own with conservative, at-home treatments, including exercise therapy, applying heat therapy to the area, and adjusting your position while driving. Hinge Health physical therapists recommend trying these at-home strategies to help your knees feel their best during and after a long drive.
Try physical therapy and targeted exercises. Targeted exercises can help stretch and strengthen the soft tissues around your knee, which can help reduce discomfort when driving. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Get moving. Even though it may feel counterintuitive to move when you’re uncomfortable, taking a walk, or doing some yoga stretches or tai chi moves after sitting in the car for a while can be a great way to relieve tension and stiffness around your knee, says Dr. Plankis. Try to avoid going straight from sitting in the car to sitting on the couch or in a chair.
Try heat or cold therapy. While both ice and heat can help improve knee pain symptoms, heat may be better for knee stiffness. “Heat gets the blood flowing, and when we’re not moving very often during a drive, we have less blood flow to the area,” Dr. Plankis says. Try both methods and see which one works best for you.
Consider over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can perform your targeted exercises and stay active when you have knee pain. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are safe to take.
Adjust the driver’s seat if you need to. Every person and vehicle is different — there’s no single “best” position for your car seat, and your current setup may be just right for your needs. Here’s how to check: “Make sure your foot comfortably rests on the gas pedal,” says Dr. Plankis. If you notice you have to stretch your foot or point your toes to reach the pedals, adjusting your seat might help your knee feel more comfortable.
Get a massage. Going to physical therapy, doing targeted exercises, and engaging in regular physical activity are the first-line treatments for driver’s knee — but it can’t hurt to add other tools to your toolbox. Getting a leg massage or using a massage gun can increase blood flow to the area around your knee and promote healing, Dr. Plankis says.
Try TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle electrical impulses to interact with your nervous system and help reduce knee pain from driving. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.
How to prevent driver’s knee
Discomfort can happen from time to time, but there are simple things you can try to help reduce the risk of knee discomfort during or after long drives. These include taking driving breaks on longer drives and wearing comfortable shoes while behind the wheel.
These tips are useful whether you’ve had knee discomfort before or just want to keep your knees feeling their best on the road.
Adjust your seat position. Finding a comfortable seat position can make a big difference for your knees. As Dr. Plankis notes, you’ll want your foot to rest naturally on the pedals. If you notice your toes are pointed while you drive, try moving your seat a little closer, or adding a cushion to your seat, so your foot and knee feel more relaxed.
Make pit stops while on the road. Taking breaks to move around during your drive can help your knees feel more comfortable. “When you stop for gas or a bathroom break, take a few extra minutes to stretch or walk around,” says Dr. Plankis.
Strengthen your legs. You don’t need to hit the squat rack every week to keep your legs strong and supported. “Any activity that gets your legs moving — like walking, running, cycling, or swimming — can help build strength and make long drives feel easier,” says Dr. Plankis. Doing targeted bodyweight exercises such as straight leg raise above can also help.
Wear comfortable footwear. Shoes with an elevated heel can change the way your foot and ankle move while driving, which may affect how your knee feels. For longer trips, choose comfortable, flat shoes to help keep your legs and knees relaxed.
Do knee-friendly exercises daily. Adding the above exercises to your daily routine can help keep the muscles around your knee strong and flexible, easing stiffness and tension. Doing each of those movements once daily before or after a drive can help improve knee comfort.
When to see a doctor
Knee pain from driver’s knee often improves on its own with conservative treatments. But if your pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:
Moderate to severe swelling
Visible changes in your knee, such as redness or bruising
Increasing instability or mobility problems
Inability to bear weight on your leg
PT tip: Plan for road trip breaks
Long drives can fatigue your legs, especially if you’re sitting in the same position for a while. If you know you have a long drive ahead, researching rest stops in advance can help you incorporate those breaks into your journey. Whenever you stop, try to stand up, stretch, or walk around for a few minutes. Make sure to stay hydrated as you drive, as that can help prevent muscle cramps, Dr. Plankis says.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
Looking for pain relief? Check if your employer or health plan covers our program
References
Bunt, C. W., Jonas, C. E., & Chang, J. G. (2018). Knee Pain in Adults and Adolescents: The Initial Evaluation. American Family Physician, 98(9), 576–585. https://pubmed.ncbi.nlm.nih.gov/30325638/
Beutler, A. (2024, October). UpToDate. Www.uptodate.com. https://www.uptodate.com/contents/knee-pain-beyond-the-basics
Orthoinfo. (2014). Common Knee Injuries - OrthoInfo - AAOS. Aaos.org. https://orthoinfo.aaos.org/en/diseases--conditions/common-knee-injuries/
Hsu, H., & Siwiec, R. M. (2021). Knee Osteoarthritis. PubMed; StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/nbk507884/