Walking is a great form of exercise that can help improve cardiovascular health, boost mood, and aid in weight management. However, too much walking can actually lead to knee pain and discomfort.
Walking for long hours can also agitate old, improperly healed injuries. It might also aggravate the knee due to an underlying condition like flat feet or arthritis. The RICE protocol may be used immediately after injury and before you see a healthcare professional.
When you walk long distances or on hard surfaces, the repetitive impact can put strain on your knees. This can lead to inflammation, swelling, and even injury over time. If you are experiencing knee pain after walking, it may be a sign that you need to adjust your routine.
More likely, it will cause gradually increasing levels of pain. Older people, especially athletes and people in trades like construction who often performed repetitive movements, are most at risk for this condition. A hit to the knee at a bad angle can tear the ACL, for example. It’s not unusual for either one of those ligaments to become torn, especially in athletes. Sometimes you can pinpoint the moment the tear happened to a tackle on the football field or an overextension playing tennis.
A well-structured training program is designed in part to reduce the risk of overtraining. Overtraining occurs when the amount of exercise you engage in exceeds your body’s ability to recover. This can lead to overtraining syndrome (OTS), which is marked by fatigue and a decrease in your ability to perform.
Signs of Knee Pain Due to Walking
If you’ve got lingering knee pain and haven’t yet taken a look at your ankles – I recommend doing so – they could be the overlooked issue. I remember early on in my career (22 years ago) when “hyper” mobility was considered a bad thing. But since then, both research and experience have proven me wrong. If you’ve followed me for a while – then you know one of my favorite sayings is “mobility before stability”. That’s because a joint that moves fully and freely feels and functions better – and allows the muscles around that joint to work at their best.
When there are problems that affect joints, or the areas where bones meet together, you may experience pain along with other symptoms like swelling and stiffness. To diagnose your knee pain, a medical professional will perform a physical exam and order imaging tests, for example, X-rays or an MRI scan. Weak muscles and lack of flexibility are primary causes of knee injuries, according to the Mayo Clinic.
It may affect any part of the body, though the wrists, spine, and hips are more common. Gout is a common type of inflammatory arthritis that most often starts in your lower limbs, particularly the big toe. It’s caused by a buildup of uric acid in the body, which may then lead to the development of crystals within the affected joints. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. If you have to stand, avoid hard surfaces and keep your weight equally divided on both legs.
If you are feeling pain or discomfort in your knees while walking, it’s important to pay attention to these signs. Some common symptoms include swelling, stiffness, popping or cracking noises, and difficulty bearing weight on the affected knee.
Knee pain when bending the leg has many causes, including hamstring strain, knee bursitis, and osteoarthritis. There are several home remedies a person can use to ease pain, such as using hot and cold therapy, in addition to resting and wearing a support. But through proper conditioning, support, and planning, you can minimise your risk of getting knee pain from too much walking. And through bracing and the RICE method, you can get the pain under control and still enjoy the rest of your trip. PFS, meniscus tears, and early osteoarthritis may all cause inflammation of the knee. Taking over-the-counter (OTC) anti-inflammatory medications such as acetaminophen and ibuprofen can help to reduce the pain and swelling.
Preventing Knee Pain from Walking
To prevent knee pain from walking, it’s important to make sure you have the right footwear that provides adequate support and cushioning. Additionally, incorporating strength training exercises for the muscles around the knees can help support the joints and reduce the risk of injury.
Remember, moderation is key. If you are experiencing persistent knee pain from walking, it’s important to consult with a healthcare professional to determine the best course of action for your specific situation.
