Take non-steroidal anti-inflammatory medications to relieve the pain. These medications should contain ibuprofen, acetaminophen, naproxen sodium and aspirin. Read the label on any over-the-counter medications before taking them. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Walking is a great form of exercise that provides numerous health benefits. However, when done in excess, it can lead to knee pain and discomfort. If you have been experiencing knee pain from too much walking, here are some tips to help you manage the pain and prevent further injury:
If you have knee pain due to osteoarthritis or other causes, you don’t have to let that keep you from starting a walking program. But some knee injuries and medical conditions, such as osteoarthritis, can lead to increasing pain, joint damage and disability if left untreated. And having a knee injury — even a minor one — makes it more likely that you’ll have similar injuries in the future. Osteoarthritis (OA) is one of the most common kinds of arthritis.
Causes of Knee Pain from Walking
It’s the “wear and tear” kind that usually affects people over 50. The cartilage wears away in your joint, and, just like with runner’s knee, bone rubs on bone and causes pain. You probably already want to crash on the sofa, which is beneficial for your knees. Elevate your knees higher than your hips with pillows or blankets for the rest of the day. Avoid any physical activity that puts pressure on your knees for the next 48 hours, if possible, or until your knees are no longer in pain.
You might hear a doctor call it patellofemoral pain syndrome. Patellofemoral pain syndrome is a general term that refers to pain arising between the kneecap and the underlying thighbone. It can be brought on by using your knees too much, for instance with intense exercise like jogging, squatting, or climbing stairs. Your kneecap, also called patella, can get out of line and not move the way it should in the groove on top of your thighbone. If your affected knee becomes colder than your other knee, you have the bandage too tight. By Shamard Charles, MD, MPHShamard Charles, MD, MPH is a public health physician and journalist.
Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss…from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. If OTC medications fail, then prescription strength NSAIDS will typically be prescribed. If the symptoms are still unresponsive to oral medication, injections may be tried. Typically, a trial of cortisone injections will be initiated first and generally provide some degree relief for most patients, although the duration of relief varies. For osteoarthritis, other types of injections that lubricate the joint may be tried as a last resort.
It’s easy on the joints and helps boost heart health and improve circulation and balance. And new research now suggests that taking a walk can reduce and prevent knee pain related to osteoarthritis, the most common form of arthritis. PFS is considered a diagnosis of exclusion, which means your physical therapist, primary care doctor, orthopedist or another healthcare professional must rule out other conditions that it may mimic. These benefits occur because stronger muscles can better support your arthritic joints and decrease the stresses placed on the area. To properly address your arthritis symptoms with strength training, try focusing on exercises that target the quadriceps and hamstring muscles in the front and back of the knee joint.
Knee pain from walking can be caused by a variety of factors, including:
- Overuse of the knee joint
- Poor walking or running form
- Improper footwear
- Weak muscles around the knee
Managing Knee Pain
If you are experiencing knee pain from walking, it is important to take steps to manage the pain and promote healing. Here are some strategies to consider:
- Rest: Give your knees time to rest and recover from the excess walking.
- Ice: Apply ice to the affected area to reduce inflammation and pain.
- Stretching: Incorporate gentle stretching exercises to improve flexibility and reduce stiffness in the knee joint.
- Strength training: Strengthen the muscles around the knee to provide better support and stability.
Preventing Knee Pain in the Future
To prevent knee pain from too much walking in the future, consider the following tips:
- Gradually increase your walking mileage to avoid overuse injuries.
- Choose supportive footwear that provides cushioning and stability for your knees.
- Pay attention to your walking form to ensure proper alignment and reduce strain on your knees.
- Cross-train with low-impact exercises like swimming or cycling to give your knees a break from walking.
