The specific injury or underlying condition you’re trying to improve also plays a significant role. Walking is part of a healthy lifestyle to keep your heart and bones strong and your joints functioning. “I’ve gone a period of time when I haven’t moved a joint much and, when I first start, it’s a little bit sore,” says Denver physical therapist Eric Robertson, who has osteoarthritis.
And a number of experts say walking backward can help take you forward when it comes to strengthening the lower body—no matter your age. Aside from walking, other low-impact exercises you should try include stretching, swimming, and water aerobics. These are all effective for relieving knee pain and work great to strengthen your leg muscles gently. As you gain leg strength, you can also start using an exercise bike or elliptical trainer to complement your other activities. If you have moderate to severe pain in your knees before you start walking, take it easy.
Knee pain can be a debilitating condition that affects many individuals, especially as they age. While there are various treatments available, one of the most effective and accessible ways to alleviate knee pain is through walking.
You may have problems with knee alignment, so assistive devices might help, such as custom-made inserts for your shoes. To stay healthy, you should get 30 minutes of exercise most days of the week. You don’t have to get it all at once minutes of walking here and there is a great idea. There are many other options available for those who wish to exercise with knee pain. Those are specialized exercise protocols using a “rowing machine” or medicine balls.
After you walk, if you have soreness or swelling, lie down with your legs raised and put ice on your knees. A doctor can suggest treatment based on what’s causing your knee pain. Although it can hit you at any age, knee pain becomes more of an issue as we get older. As we age, the tissues become less pliable, brittle, weaker, and more prone to injury. Because of its complex range of motion and the weight that’s often distributed through the joint, the knee is vulnerable to injury.
The Benefits of Walking for Knee Pain
Downhill walking itself, when done carefully, could even be one of the ways to give your knee joints some extra attention. Yes, knee pain can go away, but it depends on what’s causing it and what steps you’re taking to alleviate your condition. With regular exercise, you’ll be losing weight and developing stronger leg muscles — so walking can help provide relief from knee pain.
These exercises typically put less stress on your joints than high impact exercises, like running or jumping. Above are a few gentle stretches recommended by Hinge Health physical therapists. They can be done before, after, or during a walk to help prevent and alleviate knee pain.
Walking is a low-impact exercise that helps strengthen the muscles around the knee joint, providing support and stability. It also helps improve flexibility and range of motion in the knee, reducing stiffness and discomfort.
Additionally, walking can help with weight management, which is crucial for individuals with knee pain. Excess weight puts added pressure on the knees, exacerbating pain and inflammation. By incorporating regular walks into your routine, you can shed pounds and relieve strain on your knees.
FAQs
- How often should I walk to see improvement in my knee pain?
- It is recommended to walk at least 30 minutes a day, five days a week to experience benefits for knee pain.
- Are there any precautions I should take while walking with knee pain?
- Make sure to wear supportive footwear and avoid overexerting yourself. If you experience increased pain, stop and rest.
In conclusion, walking is an excellent way to manage and alleviate knee pain. By incorporating this simple exercise into your daily routine, you can improve the strength, flexibility, and overall health of your knees. Consult with a healthcare professional before starting any new exercise regimen, especially if you have existing knee issues. So lace up your shoes and hit the pavement – your knees will thank you!
