Regular walking can significantly enhance both physical and mental health, but knee pain can be quite the hurdle. When every step comes with discomfort, simple strolls can quickly feel overwhelming.
If you’re healing from an injury or are plagued by ongoing pain, there are strategies you can adopt to alleviate your symptoms. Of course, it’s always wise to start with advice from a healthcare professional.
Laura Wilson, a physiotherapist and the founder of The Swiss Touch, offers five valuable tips to alleviate knee pain while walking, along with a brief routine designed to strengthen the muscles around your knees.
Five expert tips to manage knee pain
1. Rethink your footwear
Choosing the right footwear can help support your feet and reduce strain on your muscles and joints while walking, which is crucial in preventing injuries. “A quality pair of trainers with shock absorption can make a significant difference. If your muscles aren’t strong enough, the shoes can provide that necessary support,” explains Wilson.
This is more of a temporary solution, but one that could yield immediate relief. If you’re curious, check out our recommendations for the best walking shoes.
2. Move more throughout the day
Sitting for long periods might cause your joints to become stiff, potentially leading to pain. Wilson suggests, “It’s important to move frequently. Our joints need to be lubricated, and movement is essential for that.”
Consider standing up every 20 minutes—even a quick walk around the room or a few easy stretches can help.
3. Consider your lifestyle
While not universally true, carrying excess weight can sometimes cause knee discomfort due to increased pressure on the joints. Gradually losing weight in a healthy manner might ease this strain.
“If knee pain is an issue, it may be due to excessive weight on your knees,” Wilson notes. “Eating healthily, moving more, and addressing any weight issues could be beneficial.”
4. Break up your walks
If you typically undertake long, uninterrupted walks, it may be too demanding for your knees at this moment. This doesn’t mean you need to walk less; Wilson recommends breaking those walks into shorter segments.
“Focus on shorter bursts of activity,” she advises. “Avoid pushing through sharp pain. Walk until you feel discomfort, take a break, and then continue later.”
5. Strengthen your lower body
“To counter knee pain, it’s essential to strengthen the muscles surrounding the knee joint,” Wilson states.
“Often, knee pain arises from weakness in the quadriceps, hamstrings, and calves.”
10-minute knee-strengthening workout
Wilson has put together a simple routine, requiring no equipment, to help enhance strength in the muscles that support the knees.
Target 10-12 repetitions for each exercise, unless you feel pain—if you do, stick to fewer repetitions.
“These exercises should be pain-free, so ensure you stay within your limits,” Wilson suggests.
Match the repetitions on both sides, but start with the side that hurts more, then equalize with the other side. This routine should take about 10 minutes to complete.
To increase the challenge, you might consider using weights. If you lack weights at home, a full water bottle or a bag of sugar can work just fine.
1. Sit to stand
Reps: 10-12
- Start by sitting on a chair (not a soft one) with your feet hip-width apart.
- Stand up without using your hands, keeping your chest lifted and pressing through your feet.
- Lower yourself back into the chair with control.
2. Calf raise
Reps: 10-12
- Stand with feet hip-width apart, hands against a wall for support if necessary.
- Engage your core and rise onto your toes.
- Hold for a moment, then lower your heels slowly.
3. Squat
Reps: 10-12
- Position your feet shoulder-width apart, with toes slightly turned out.
- Engage your core, then lower yourself as if sitting in a chair until your thighs are parallel to the ground.
- Push through your feet to return to standing, keeping your chest facing forward and core tight throughout.
4. Step-up
Reps: 10-12 each side
- Utilize the first step of your staircase or a sturdy platform.
- Place your right foot on the step.
- Push through your right leg to bring your left foot up onto the step.
- Lower your left foot back down with control.
- Complete repetitions on one leg before switching to the other side.
Wilson recommends performing this routine three to four times a week to effectively strengthen the muscles around the knee.
You can execute the entire routine or incorporate individual exercises into your day. For instance, try calf raises while brushing your teeth or squats while watching TV.
Being consistent is vital, so find ways to make exercising convenient in a manner that suits you.
