You don't have to run a marathon or go to the gym five times a week to stay fit. You can boost muscle power and endurance and increase cardiovascular fitness just by walking 30 minutes a day.
Amid the busyness of daily life, engaging in elaborate workout sessions can feel overwhelming. This can be made more simple by walking, which is free and does not require any specialized equipment.
You have the flexibility to walk at any time throughout your day, providing not only a way to burn extra calories but also offering a multitude of advantages, such as:
- Reducing the risk of several medical conditions, such as cardiovascular problems, osteoporosis (loss of bone density), and type 2 diabetes.
- Increasing heart and lung fitness
- Strengthening your bones and improving your balance
- Managing blood pressure
- Exercising with minimal impact on joints and muscles.
Yet, even a basic activity like walking can pose challenges and lead to knee problems, such as knee osteoarthritis or knee injury, impacting your daily activities, like sitting in a chair, bending, climbing stairs, or even standing for a long time.
Though knee pain is commonly observed in adults over the age of 50, it can affect people of all ages. This article presents an overview of the common causes of knee pain when walking, offers you five best tips on managing your knee pain, and presents an effective approach for long-lasting knee pain relief.
Common Causes of Knee Pain When Walking
The knee joint is the largest joint in the body. It not only helps keep you balanced, but bears a great deal of stress from daily activities. It consists of the tibia (shin bone), femur (thighbone), and patella (kneecap), each covered at the end with a cartilage layer that acts as a shock absorber.
Ligaments, tendons, and muscles are the other components of knee joints. They help the knee move in different ways, such as bending (facilitated by hamstring muscle) or straightening (aided by quadriceps muscles).
Issues or injuries in any part of the knee can lead to pain and impact your daily routine.
Some common risk factors of knee pain are:
- Different types of arthritis, such as osteoarthritis and rheumatoid arthritis.
- Overuse of the knee leading to Patellofemoral Pain Syndrome (Runner's Knee) and Patellar Tendinitis (Jumper's Knee).
- Damage in the respective knee parts, like Knee Bursitis, anterior cruciate ligament (ACL) injury, or meniscus tear.
- Sprains in knee ligaments or muscles.
Tips to Reduce Knee Pain While Walking
Here are the top five tips that you can easily implement to manage your knee pain and carry on your daily activities smoothly:
- Wear the Right Footwear: Choose comfortable, flat, and flexible shoes for walking. Shoes with pointy toes, high heels, and are heavyweight can cause discomfort while walking and can intensify your knee pain. Arch supports (orthotics) and special shoe inserts can help deliver relief if you have flat feet.
- Maintain Proper Walking Form: Keep the correct posture, stride length, and foot placement to stabilize knee joints while walking. This distributes the pressure to surrounding muscles and reduces knee stress. It’s important to maintain a solid heel-to-toe gait. Nevertheless, if you have questions about your walking posture, contact a physical therapist to learn how to improve your walking form.
- Warm-Up Before Walking: Light walking or simply stretching your body strengthens your muscles around the knee. This prevents any discomfort that may be caused during walking and helps you walk with ease. Avoid pushing yourself too much, especially if walking for extended periods is challenging.
- Choose Walking Surfaces Wisely: Walk on flat surfaces with dirt or pea gravel that do not cause any stress on your joints. Walking or prolonged standing on hard concrete floors can exacerbate your knee issues.
- Gradual Increase in Walking Intensity: Start slow if you are new to walking. Don't push yourself too much on your first day or week. Begin with 10 minutes a day and gradually increase the duration as you become more comfortable walking for longer periods.
Unlock Pain Relief with Motive
Knee pain is a significant health concern affecting individuals across all age groups, disrupting their daily activities. It affects physical abilities and dampens morale, taking a toll on people emotionally and mentally due to their limited function.
Based on the knee condition, many knee treatments are available, such as physical therapy, including strengthening exercises, knee surgeries, and medications (such as ibuprofen and iliotibial). Nevertheless, these solutions may not completely relieve pain and may impede your stress-free walks.
Clinical studies have demonstrated that Motive's unique electrical stimulation therapy significantly decreases knee pain and stiffness for patients, thereby providing a scientifically supported, safe, and effective method for managing knee pain and improving patients' quality of life.
Are you dreaming of walking without wincing? Step forward with Motive, the exclusive FDA-cleared therapy geared towards addressing one of the primary causes of knee pain by strengthening the joint's muscles.
Transcend temporary fixes and tap into a long-lasting solution. Elevate your walking experience with the science-backed power of Motive Therapy. Embrace your journey and walk into pain relief with Motive today!”