Switching things up every month or so makes sure you don’t overdo it with any movement and prevents injury. This stretch is the best way to finish your session (or your day!). It can reduce the tension on the quadriceps -if any -, reducing it on your knee as well. Now, this movement is mostly focused on the hips – your knees and ankles shouldn’t do much, unlike the squat.
A physical therapist can develop and supervise an exercise program designed for your specific injury or symptoms. Once you’ve built up your knee strength, consider adding low impact exercises to your routine. These exercises typically put less stress on your joints than high impact exercises, like running or jumping.
If you experience knee pain that gets better with walking, you may be wondering what could be causing this issue. It is important to understand the potential reasons behind this type of pain and how to properly address it.
Be smart, though – don’t push through the pain as you risk making things worse. Play the long game, and talk to your physician or therapist if in doubt. This will give your knee enough time to adapt and get stronger while minimizing problems down the road. To increase difficulty, add weights – a bottle of water or a bag of flour in each hand, for example.
Also avoid doing exercises such as lunges and deep squats that put a lot of stress on your knees. These can worsen pain and, if not done correctly, cause injury. Do use “RICE.” Rest, ice, compression, and elevation (RICE) is good for knee pain caused by a minor injury or an arthritis flare. Give your knee some rest, apply ice to reduce swelling, wear a compressive bandage, and keep your knee elevated. The study looked at 1,000 people ages 50 or older with knee osteoarthritis.
Wear and tear from daily activities and injuries are some of the most common causes of knee pain, but long-term knee pain can indicate an underlying health issue. The right combination of strengthening and stretching exercises can relieve pain by helping to improve the way the joint moves and functions. Injuries from falls and direct blows to the knee may also cause joint pain. The most common types of knee-related injuries include fractures, as well as sprains, dislocations, and ligament tears. A gout flare-up may cause severe pain, swelling, and stiffness that may last 1 to 2 weeks at a time. This condition is also most common in middle-aged adults.
Causes of Knee Pain That Gets Better with Walking
- Arthritis: Osteoarthritis or rheumatoid arthritis can cause knee pain that improves with movement.
- Meniscus Tear: A tear in the meniscus cartilage of the knee can lead to pain that eases with walking.
- Patellofemoral Pain Syndrome: This condition, also known as runner’s knee, can cause discomfort that lessens with activity.
Below are answers to some common questions about walking with knee arthritis. Get a free PDF with step-by-step instructions, tips, and mistakes to avoid so you can eliminate knee pain for good. Exercise has a cumulative effect, so the more you do it, the better your knee will be.
It most commonly develops in the knee joints, though the ankles, hips, and wrists are also sometimes affected. The best exercise for knee pain is the one you feel capable and comfortable doing. The specific injury or underlying condition you’re trying to improve also plays a significant role. Maintaining a healthy body weight is always a good idea, but it is especially important for people with osteoarthritis. This is because every extra pound of weight translates into extra amounts of stress placed on your knees during your daily activities. For instance, does walking up or down a flight of stairs trigger pain behind your kneecap?
Treatment Options for Knee Pain
- Physical Therapy: Strengthening exercises and stretching can help improve knee pain.
- Medication: Over-the-counter pain relievers or prescription medication may be recommended by a healthcare provider.
- Rest and Ice: Resting the knee and applying ice can help reduce inflammation and pain.
FAQs
Can walking worsen knee pain?
In some cases, walking can exacerbate knee pain, especially if the underlying cause is a more serious injury or condition. It is important to consult with a healthcare provider to determine the best course of action.
When should I see a doctor for knee pain?
If your knee pain persists or worsens despite rest and home remedies, it is advisable to seek medical attention. A healthcare provider can assess your condition and recommend appropriate treatment options.
