Is Walking Bad for My Knees?
What does ‘take some rest’ mean? Does rest mean you have to sit on the sofa cooped up inside all day when you’ve got things to do? Does it mean no walking until your knee feels a bit better? And then when it does, how much walking is too much? Should You Walk When You Have Knee Pain?
When you have knee pain, avoid walking as a part of exercise. Instead get the physical activity you need by enjoying cycling, pool exercises, swimming, or water aerobics. Reducing pain, building strength in muscles, maintaining stability as recommended by your therapist will help you get in your walking routine.
Your knee joint is composed of bone and cartilage. Cartilage relies on joint fluid for nutrition. Moving your joints is the way that you ensure the cartilage receives nourishment. You may notice that your joints are stiff and sore in the morning or when you have been sitting and inactive during the day. By moving your joints, you help them maintain their function.
Once your symptoms of pain have reduced, gained enough strength in muscles, weight- bearing exercise like walking as a part of routine can be initiated. Initially, start with short walks, later as guided by your therapist you can increase the pace.
Tips for Walking with Bad Knees
- Choose the Right Shoes: The best shoes for your knees are ones that are flexible, have more evenly distributed cushioning, and shock absorption is not only at the heel, but also at the midsole. Athletic shoes for walkers that bend in the forefoot and have a low heel-to-toe drop are good. Avoid high heels, pointy toes, and heavy shoes.
- Inserts: When you have bad knees, avoid arch supports and shoes that have a high amount of arch support. You can use over-the-counter orthotics that provide cushioning and support.
- Warm Up: Before you start walking, it is important to warm up first. Increasing the temperature in your muscles and joints and increasing blood flow will make you more comfortable and reduce the risk of injury. You may benefit from applying heat to your joints before you walk, or walking after taking a warm shower or bath.
- Choose Softer Walking Surfaces: While walking is far lower in impact than running, you can still get jarring with each step. Walking on trails like grass, synthetic track is easier on the joints.
- Build Your Walking Time: If you are new to walking, steadily build up your walking time following a plan for beginners. Starting at an easy pace is recommended for everyone. Start slow to get your joint fluid moving then you can pick up your pace after a few minutes. Your walking can be broken up into 10- minute segments, with a goal of walking for 30 minutes per day.
- Schedule Your Walks for Low-Pain Times of Day: If you have lot of pain or stiffness in the morning, simply try to get up and move around for a minute or two every half hour. You will better enjoy longer walks at a time when you have fewer aches, and that will help you be consistent.
- Stretches Before and After Walking: Take time to properly stretch before and after your walk. Stretching before you walk helps decrease the chance of injury, increases your performance during your walk and decreases muscle soreness after you walk. Try to hold each position (rather than bouncing) for 10 to 20 seconds, or after you feel a gentle stretch or tension. Hold on to a chair, light pole or other stable object for balance.
- Loose Excess Weight: If you are overweight, losing even a few pounds can reduce stress on your knees. You will be able to walk and exercise with less pain and discomfort after some of the excess weight has been lost.
- Keep Moving Throughout the Day: Get up and move around or stretch every 15 minutes. Even just a minute can help reduce the health risks of sitting and will be good for your joints.
- Use Walking Poles: Some people find that using sticks or walking poles helps them with stability and reducing joint fatigue when walking. Canes and other walking aids may be useful, depending on your condition.
Bad knees can be a challenge for walking, but it is a recommended way to maintain your function and reduce your symptoms. During severe knee pain, avoid walking as a part of exercise, do a shorter walk as a routine.
A regular routine of walking with other exercises can help reduce stiffness, improve quality of life and your joints functioning. If joint pain remains severe, stop immediately as it is a sign of inflammation or joint damage that needs treatment.
Keep moving
Reach out to us to know more in detail at –
Pooja Physiotherapy & Health Care Center
Blk 77 Indus road #01-521S’160077
Call now@ 6384 5452 or Whatsapp@ 8322 3371 or
drop an email at info@physiopooja.com.sg
