Need some walking tips that can ease knee pain?
If you’re like the rest of us, then you may be experiencing knee pain.
The cause? Maybe it’s from running, climbing stairs, or squatting down to pick up something from the floor.
When our knees hurt, then all of our movements hurt.
Especially when we don’t take the time to exercise or stretch, then we’re paying for it in pain.
Walking is painful for many people, and that’s a problem because walking is critical to improving your health.
So, if you want to know how to reduce knee pain, read on.
What causes knee pain and how can walking alleviate it?
Knee pain is a common problem that can affect anyone, regardless of age.
Almost everyone will experience knee pain at some point in their life.
It can be caused by an injury, arthritis, or other medical conditions, and It is often caused by overuse, injury, or obesity.
Injuries and arthritis are the most common reasons for knee pain and injuries occur when a person’s knee is bent or twisted in a bad way, causing the ligaments around the knee to tear.
Exercises are the best way to alleviate knee pain if it’s caused by arthritis or other injuries.
When there is no injury, an underlying cause for the pain can be arthritis or another medical condition.
Some of the symptoms of knee pain include swelling, stiffness, and difficulty bending the knee.
These symptoms can vary depending on what type of pain you are experiencing.
Walking is one of the best exercises for knee pain because it strengthens muscles and improves balance which helps with stability when standing or walking on uneven surfaces.
It also increases blood flow which helps decrease swelling in the joint which can help alleviate some symptoms like stiffness.
The best thing to do if you’re suffering from pain in your knee is to consult a doctor before you start daily walking.
Related: Which is better for toning legs? walking or running-
How to Walk to Ease Knee Pain
When you have knee pain, it can be difficult to do the things you enjoy!
Knee pain is a common problem that affects a large number of people.
The best way to walk for exercise is the one that works for you and your body type.
If you have knee pain, there are some exercises that you should avoid, but there are also some exercises that will help with the pain.
Walking is one of the most simple and accessible forms of exercise, but it’s also one of the most effective. As a form of rehabilitation, walking has been shown to be more effective than other exercises for people with a variety of different conditions.
It can help to-
1)reduce pain in those with arthritis and back problems
2)improve mobility in those recovering from injuries or surgery
3)and even reduce symptoms in those with depression.
The best exercises for knee pain are those that can strengthen the muscles around the knee and help in reducing pain.
And the best way to walk for exercise is to take a stroll in a park or walk on a treadmill at home.
Related: Walking plan to lose weight naturally!
Is walking good for arthritis in the knee?
Walking is one of the best exercises for arthritis in the knee. It is not only good for your joints but also helps you with weight loss.
Experts suggest that you should walk at least 30 minutes a day, either in the morning or in the evening.
It is believed that walking can help reduce inflammation and pain associated with arthritis in the knee.
According to the Centers For Disease Control And Prevention, “Nearly 24% of adults or roughly 58.5 million people in the USA are suffering from arthritis.” (1)
Arthritis is a common condition caused by inflammation, that can cause pain, stiffness, and swelling in joints.
Walking can have an analgesic effect on the muscles and nerves of the knee.
The most effective types of exercises for people with arthritis are walking based activities such as brisk walks or slow jogs etc.,
Which reduces various signs and symptoms such as fatigue, moodiness or pain, or swelling in their joints.
If you have arthritis in your knees, then you might be wondering if walking is good for your condition or not?
One of the best lifestyle choices for arthritis sufferers is to incorporate physical activity into their daily routine.
Daily walking is one of the most beneficial exercises that can be done by arthritis sufferers as it is easy on the joints and helps them become more physically active.
Related: Is it possible to reduce thigh size by walking?
List of walking tips to ease knee pain
Walking is a great form of exercise and it is also a great way to reduce knee pain.
A great activity for your knee, but it can also cause pain if you are not doing it correctly.
It is important to know the right walking tips that can ease knee pain.
Here are some walking tips that can help you relieve knee pain:
Wear the right shoes for walking:
When you walk, it’s important to wear shoes that have good arch support and cushioning because this will help prevent any unnecessary stress on your knees and lower back.
Start with a brisk walk:
Try starting your walk with a brisk pace, as this helps get your blood pumping and loosens up any tight muscles in your legs, which can lead to less knee pain as you continue walking.
Walk on uneven surfaces:
Walking on uneven surfaces can also help reduce knee pain because it requires more movement from the joints in your hips and ankles – which reduces stress on the joints.
Walk on grass or dirt instead of concrete whenever possible because these surfaces are softer on your feet and knees than concrete or asphalt.
Control your weight:
If you have your body weight in check it can reduce the stress caused by walking daily on your knees, therefore start consuming a healthy and low-calorie diet to maintain a healthy weight.
Maintain body posture while walking:
Make sure your posture is correct when you walk; keep your shoulders back and head up, spine straight, chin tucked in slightly, abs tight to support your back, knees bent to take pressure off them, feet pointing straight ahead or just slightly outward from each other.
Take short strides:
While walking, take short strides and make sure that your heel touches the ground before taking another step forward. This will help keep the pressure off of your knees and hips as you walk.
Always warm-up before long walk:
It is vital to do some stretching and standing exercises to loosen your legs and upper body muscles because sudden walking can aggregate your knee pain.
Walk 6000-7000 steps:
According to a study, walking 6000-10,000 steps per day can increase the mortality rate in adults. (2)
This will help to improve your knee pain and you will be able to walk freely, so you can track your daily steps by any apps or wearing any pedometer.
Lateral walk:
The lateral walk is a physical therapy exercise that can help you with knee pain, it’s an easy and gentle exercise for your knees and hips.
Lateral walks can be done anywhere – at home, in the office, or outside.
It also helps to improve stability in your hips and knees when walking on uneven ground or stairs.
Try walking poles:
Walking poles are used by people who are suffering from knee pain and are also useful for people with arthritis, back pain, or heart conditions.
Walking poles are long, adjustable poles that you use while walking.
They typically have a rubber tip at the bottom for better grip on the ground, and a handle near the top to help you maintain your balance.
The use of walking poles can help reduce the strain on your knees and lower back while you walk, which can in turn reduce your risk of developing osteoarthritis in the future.
Related: Can you build muscles by walking uphill?
Water Aerobics
Water aerobics is a great way to get in shape and relieve knee pain, the water acts as soft support for the joints, making it easier to move around and exercise.
This type of exercise is a low-impact workout and is also great for people with mobility issues because there is no impact on the joints.
The buoyancy of the water can help reduce pressure on joints, while its resistance can help build muscle strength.
It is also a great way to improve circulation.
Monster walk
The Monster Walk is employed to reduce knee pain and the discomfort around it.
This walk imitates climbing stairs and can be done using a band also.
It facilitates hip muscles during walking and reduces pain because of ensuring hard different controlling of one knee or both knees.
To do the monster walk-
-Stand up with your feet shoulder-width apart and your toes pointing forward.
-Bend your knees and lower your hips to the ground.
-Then swing one leg out to the side and back behind you as if you were marching.
-Do this for 10 steps, then switch legs and repeat 10 times on each leg.
Related: Is it possible to strengthen leg muscles by walking?
Donkey kicks
Donkey kicks compress and release the fluid within the knee.
This exercise mainly targets your Gluteus maximus which is the biggest glute muscle.
It is a floor exercise that aligns the knees and lowers inflammation in a way that stretches and strengthens muscles and tendons in and around the thighs.
How to do donkey kicks-
-Kick your heels as if kicking a soccer ball, from a standing position (or upright on all fours).
-And kick the opposite heel towards the opposite buttock roughly 30 times each leg.
-Finish with ten squats and one minute of plank holds.
The Takeaway
Knees are essential to our bodies and health, yet we often neglect them and fail to care for them as we should.
The best walking tips that can ease knee pain is to address it before your knee gets worse.
So start implementing the above solutions and tips to get your knees back in shape, don’t wait for this problem to get worse and your pain to worsen.
Cheers!
