Walking as a form of exercise has enormous benefits, particularly for older adults. It's easy on the joints and helps boost heart health and improve circulation and balance. And new research now suggests that taking a walk can reduce and prevent knee pain related to osteoarthritis, the most common form of arthritis.
Walking is a low-impact activity that doesn't put too much stress on your knees and can help strengthen the muscles in that area.
Avoid jarring exercises such as running, jumping, and kickboxing. 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 get expert advice.
But high-impact activities can make knee pain worse. Exercise like running, kickboxing, or high intensity interval training (HIIT) can jar your joints and make your knee pain worse. Some stretching exercises, like squats and lunges, can put extra pressure on your knees as well.
Bicycling, elliptical training, walking, and water aerobics are excellent for endurance strengthening. Closed-chain knee exercises for improving leg strength—such as rowing, squatting, and leg presses—can add stability to the front of your knee, which can provide relief for the pain you feel around your knee cap.
Knee pain will usually go away without further medical treatment, using only a few self-help measures. If you need help you might first see a physiotherapist or your GP.
So mistake number one, is to rest completely and stop doing any form of exercise. This is a big problem because often your knee will get stiff and the muscles around your knee will get weak, you'll lose fitness and most of us will put on some weight.
If your knee is badly damaged, you may need surgery to repair torn ligaments or tendons, or to reposition a shifted kneecap. However, for many instances of knee pain, one or more of these more conservative treatments will set you on the road to recovery without the need for surgical intervention.
You're putting too much pressure on your knee
The right exercise is good for your knee, and the wrong exercise, such as running, can put too much pressure on your knee. Likewise, doing deep bends and squats for exercise for leisure, as with gardening, can exacerbate knee pain.
While taking the stairs is undoubtedly a benefit to your overall health, it does put stress on the knees, hips, and feet – especially going down. Patellofemoral pain syndrome is the most common cause of knee pain seen by doctors and is a pain that increases with stair climbing or squatting movements.
Start at an easy or moderate pace as you build endurance. Eventually, aim to walk briskly at 2.5 to 3.5 mph or a pace that you find challenging. Aim for 6,000 steps per day: A study found that people with osteoarthritis knee pain benefit most when they walk 6,000 steps or more per day.
The worst exercises for people with bad knees are full-arc knee extension (using the machine at the gym), full-deep lunges, deep squats, and Hurdler's stretches as these exercises put excessive strain on the knee joints, increasing pain and causing injury.
If you suspect you have cartilage damage, try developing habits that include low-impact aerobic exercise instead of high-impact workouts. Cycling, swimming, walking, hiking, using the elliptical machine, or tai chi are all excellent low-impact aerobic workouts that don't place undue pressure on your knee joints.
Unlike other surfaces, concrete has no give. This inflexibility affects the body. Standing or walking on concrete flooring every day can result in backaches, knee pain, swollen legs and sore feet. Left untreated, you may experience injuries and chronic pain.
Walking is recommended for people with arthritis as it's low impact, helps to keep the joints flexible, helps bone health and reduces the risk of osteoporosis. If you do experience pain or you're very stiff afterwards try doing a bit less, factor in more rest and check in with your GP, if you need to.
Everyone needs exercise, but it's especially important for people with arthritis. Exercise increases strength and makes moving easier. Exercise reduces joint pain and helps fight tiredness.
The most common cause of knee pain can hit you in your 30s as easily as it can in your 60s and 70s. Orthopaedic surgeon Robert Nickodem Jr., MD says osteoarthritis, or “wear-and-tear arthritis,” is the most common cause of knee pain – and the most common form of arthritis.
Best Sleep Position for Knee Pain
Sleeping with knee pain may require you to elevate the knee and leg. If so, sleeping on your back is the best option. Place pillow under both legs to elevate the knee above the level of the heart. If there is swelling in the knee, the elevation can help to reduce it.