©2020 SeniorNews.com. Previously, he produced brochures and a wide variety of other materials for a nonprofit educational foundation. If you have low arches (and your feet roll inwards as you walk), a shoe with enhanced support, or a pair of orthotic inserts, will help alleviate the stress on your knees. Doing low-impact exercises such as swimming, walking, yoga, or cycling can be great for the knees, as well as your fitness! Walking helps ease knee pain and disability from osteoarthritis (OA). Instead of rest, you should actually move! You can also strengthen your knees with a series of exercises called the knee stabilization series. Walking shoes should have good cushioning and shock absorption, so if your shoes are old and have lost their cushioning, you should replace them. i walk a lot, 3 or 4 miles a day is that too much on the knees? The pain tends to be present during activity and worsens going up and down hills or steps. I was told that the stepper was not a good machine to use if you have bad knees, but I still do at times. But walking is a safe, low-impact activity, that can actually help get you on the road to recovery. The fact is that cycling is a low-impact exercise and can benefit people with osteoarthritis. M. Gideon Hoyle is a writer living outside of Houston. If you're overweight, you can gradually work your way toward a healthy body weight. Do you need help answering questions about your knee pain? Is walking bad for my knees? 2020 Repeat this exercise as many times as you can while maintaining proper form, up to 20 times, five times daily. Start with show walks and build up time and distance gradually. Running does tend to jar your knees, as each time you land, around about double your weight in pressure is put on your knees. Is walking bad for my knees? Helpful, trusted answers from doctors: Dr. Birnbaum on can walking be bad for your knees: Sometimes. If you’re one of the many people suffering with knee pain, you might be worried about using your knees and might want to take some time off to let your knees heal…. (So long as it’s not a serious knee injury that’s caused damage). Something as simple as changing your shoes and gentle bodyweight exercises anyone can do from the comfort of their own home, are just two examples. Walking in concrete may hurt to your knees. In 1996 he also earned his Certification as an Athletic Trainer. In January I started to get a lot of stiffness in my left knee and still have it. In certain circumstances, walking can harm your knees. Always start your walk with a slow, gradual warm-up and try to get out for a walk during a time in the day when your knee pain isn’t so bad. If you are overweight, the downward pressure on your knees while walking can stress out your joints and increase your risks for a form of wear-and-tear arthritis called osteoarthritis. Our mission is to provide educational content and resources so you can live the life you deserve. Use of this web site constitutes acceptance of the LIVESTRONG.COM That's right — one of the craziest reasons running too much is bad for you is that it actually might damage your heart. During that time, he worked with professional athletes from the NFL, NBA, NHL, Major League Baseball, in addition to numerous Olympic gold medalists and movie & television personalities. But the word “rest” can be confusing… Although rest is an important part of life, too much rest can cause the joints in the body to become tight and stiff. “Can walking be bad for my knees?” Is walking bad for my knees? It is typically considered a safe, low-impact activity. But, when she noticed the pain in her knees every time she went down the stairs, or walked up and down hills with her dog, she thought she better do something about it. In fact, certain exercises, such as step exercises or exercises using a resistance tube, can be beneficial for people with bad knees, according to certified personal trainer Dan Falkenberg in an article for ColumbusSports.com. “Too much float allows the knees to toggle all over the place,” she says, which not only wastes watts, but stresses your joints. Overpronation can also wear out the inside edges of your shoes and increase your tendency to improperly twist your knees and lower legs. If you have “flat feet” (low arches, where your feet roll inwards as you walk), a shoe with enhanced support, or orthotic inserts, will help relieve the stress on your knees. Swimming is one of the best exercises for people with bad knees. Perhaps too much of a good thing (walking) can ultimately prove detrimental, but we have to be realistic here. A good strategy for beginners is to start with no more than 15 minutes of walking at a relatively easy pace (to where you can speak in full sentences without breathing heavily). There’s a way to get back to living a life you enjoy. Your knee joint is composed of bone and cartilage. Is walking bad for my knees? Leaf Group Ltd. You should be aware that the type of ground you are walking on will not only impact your feet, ankles and knees, but your back as well. If it gets too bad,then I ice it and take an antiinflammatory medication. In 1996 he also earned his Certification as an Athletic Trainer. Walking is considered a safe, low-impact aerobic activity for healthy individuals, and it is one that confers many health benefits. No swelling or bruising is present and there is no known incident where this happened. Bent-knee leg lifts. Can walking too much make your knees hurt excessively bad? This condition occurs when you roll your feet after placing them in contact with the ground, then continue this rolling motion instead of cleanly pushing off and propelling yourself forward. Walking Connection: Fitness Walking Technique and Form. We had a sweet woman in our clinic last week who asked us this question… Is walking bad for my knees? DEAR DR. ROACH: I am a reasonably healthy 66-year-old male. He has also completed extensive post-graduate course work in orthopedic manual therapy through Kaiser-West Los Angeles and the Ola Grimsby Institute. When we don’t move our joints, they become stiff and immobile, which can cause inflammation – which actually makes joints like our knees even MORE painful! You can also injure your knees if you have poor muscle strength or flexibility and can't absorb the stress that walking and other physical activities put on your knee joints. ? diagnosis or treatment. Being told to rest and take painkillers is one of the most common things we hear when people are given “knee pain” advice. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. “Can walking be bad for my knees?” Is walking bad for my knees? You can also begin any new walking program gradually and increase your activity slowly over time. She mentioned she’s started to experience knee pain a few years ago when walking down the stairs and thought nothing of it. If you develop knee pain while walking, stop your activity and consult your doctor for advice. Always warm up before stretching and performing any of these exercises and don’t over-do it. Studies have shown that some hardcore marathoners actually have more coronary plaque buildup in their arteries than sedentary people. When embarking on an exercise program, especially if you have never trained before, it's important to start slowly and gradually build up your time and intensity. If you have knee pain due to osteoarthritis or other causes, you don’t have to let that keep you from starting a walking program. With gentle walking and strengthening exercises, and build up slowly so you can do more. When it comes to shoes, have you thought about getting a good pair of walking shoes? I … They have good cushioning and shock absorption, so if your shoes are old and have lost their cushioning, you should replace them. Furthermore, your risks of having a form of wear-and-tear arthritis called osteoarthritis is increasing significantly. Always start your walk with a slow, gradual warm-up and try to get out for a walk during a time in the day when your knee pain isn’t so bad. Elliptical is a better option. Is walking bad for my knees? is walking a lot every day bad for your knees? He has also completed extensive post-graduate course work in orthopedic manual therapy through Kaiser-West Los Angeles and the Ola Grimsby Institute. He then earned his Master’s degree of Physical Therapy in 1996 and his Doctorate degree of Physical Therapy in 2002 from Loma Linda University. Can walking too much effect your knees? Resting means not doing much to irritate your symptoms. One potential source of walking-related knee problems is overpronation of your feet. Walking can cause some unexpected and downright strange side effects. Thereafter, add a few minutes each week, building up to 30 minutes of walking at a brisk pace(to where y… Doing strengthening exercises for the legs can help keep your knees in good walking condition. Walking on hard concrete or tarmac surfaces has a jarring effect on your joints. However, a s you walk everyday, your knees, legs and feet will get stronger and your body will become more resistant to the pain. Keep your hips stable (lift evenly) and your upper back and shoulders on the ground. My doctor says I am walking too much and will wear out my knees. Back Pain; Walking in concrete can cause you back pain. Doing strengthening exercises for the legs can help keep your knees in good walking condition. Does it mean avoiding exercise altogether? He has more than fifteen years of clinical experience, and extensive continued education in outpatient orthopedic and athletic settings. It is typically considered a safe, low-impact activity. Start slow… If that is a little too hard for you or your knees, then try to walk to a halfway point like a store or a park bench. I have been walking like 2-4 miles a day for the past week and half and it hurts for me to bend my knees or turn them. Sitting on your knees won’t cause a medical emergency. And then when it does, how much walking is too much? SeniorNews.com started in 2002 as a website to share articles about aging and health. Is walking bad for my knees? It’s important you never feel pain when you do these movements. Bad knees can be a challenge for walking, but it is a recommended way to maintain your function and reduce your symptoms. Potential flexibility exercises for your knees include quadriceps and hamstring stretches, calf stretches and stretches for your lower back and the backs of your knees. Andrew received his Bachelor’s Degree in Exercise Science from California State University, Fresno in 1991. It should not be Swimming. Can Walking Be Bad for Your Knees? Aim for a sweet spot of about 4.5 degrees of float. During that time, he worked with professional athletes from the NFL, NBA, NHL, Major League Baseball, in addition to numerous Olympic gold medalists and movie & television personalities. I have no knee problems. If you overpronate, you can wear shoes or shoe inserts that prevent excessive foot rolling. You may worry that a walk will put extra pressure on your joints and make the pain worse. Is walking bad for my knees? Why Walking Is Good for Your Knees . That way, we’ll make sure that we can exercise without straining our back too much. I walk five miles a day. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the All Rights Reserved. advertisements are served by third party advertising companies. Around twenty minutes of warm up activity will prepare your knees and your whole body for the more strenuous exercise routines. The impact can possibly stress out your joints. Andrew received his Bachelor’s Degree in Exercise Science from California State University, Fresno in 1991. Copyright © Is walking bad for my knees? v Is walking bad for my knees? Is walking bad for my knees? There is a lack of tendency to squat or deep knee bend. Exhale slowly to lower. Privacy Policy Believe it or not, walking is actually good for the knees, but it’s still critically important to keep your knees injury and pain-free if you want to reach your step goals. Before doing any exercises for bad knees, make sure to warm yourself up by doing some brisk walking or static stretches. Lie on your right side, knees bent and your head supported on your … Can walking be bad for my knees? Is walking bad for my knees? 5 Strategies for Helping Seniors with Technology, Kitchen Safety Tips for Seniors Receiving In-Home Care, 7 Simple Tips to Stay Active With Rheumatoid Arthritis, Ask an Expert: 5 Tactics for Dementia Caregiving, How to Make Holidays Special for Someone with Dementia, Quiet Places You Need to Visit in Your 70s, 6 Ways Home Care Can Help Seniors Rediscover Purpose, Priority Health Insurance Plans | Get Health Insurance Plans & Quotes, How New Value-Based Insurance Impacts Medicare Beneficiaries. (Which is what a lot of people do!) He then earned his Master’s degree of Physical Therapy in 1996 and his Doctorate degree of Physical Therapy in 2002 from Loma Linda University. Knee pain when sitting could be caused by your sitting position, the length of time sitting, or a condition such as arthritis or patellofemoral pain. Always work within your current physical capabilities and avoid over-stressing your knees or any other part of your body. Senior Exchange Inc. is the parent corporation that manages SeniorNews.com and Senior.com, an eCommerce site selling over 500 top brands and 150,000 products in the United States. Is walking bad for my knees? Is walking bad for my knees? If you’ve suffered a serious knee injury that’s caused damage, then that’s another story altogether… It is very painful. Does it mean sitting on the sofa all day when you’ve got things to do? | Livestrong.com He has more than fifteen years of clinical experience, and extensive continued education in outpatient orthopedic and athletic settings. and Can walking … She mentioned she’s started to experience knee pain a few years ago when walking down the stairs and thought nothing of it. any of the products or services that are advertised on the web site. Click here to find out more and to download your FREE Knee Pain Report! What does “rest” even mean? Just because you have bad knees doesn't mean you need to stop exercising. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Strengthening options for your knees include straight- and bent-leg raises, wall squats or sits, hamstring curls and single-leg dips. It might feel like knee pain is something you’ll have to learn to live with and might not be able to be as active as you once were – that’s not always the case. But if you frequently sit in this position, it can strain your knees and ankles. Don’t just accept rest and taking painkillers as your only solution… used as a substitute for professional medical advice, Flexibility exercises for the leg muscles help maintain movement and range of motion in your joints and reduce the amount of strain placed on them. This cocktail mix of rest and taking pills will do absolutely nothing to help you get back to being active… Copyright Policy The rolling motion associated with overpronation can cause a painful twisting in your knees, as well as in your feet and shins. Walking is a form of aerobic exercise that can provide you with a variety of health benefits, including easier weight management and reductions in your levels of harmful cholesterol. I bought a dog last September and have been walking 3 miles in the morning and evening therefore walking an average of approx 30 miles per week. Walking on uneven surfaces, such as through woods or forests where there are tree stumps or muddy patches, is likely to throw you off-balance and it will be hard to maintain a good rhyth… Symptoms: A nagging ache at the anterior medial (front) aspect of the kneecap. You can take several steps to reduce any walking-related knee problems. Of course, this assumes that you have healthy knees to begin with, rather than the painful bone-on-bone disease of osteoarthritis and in need of knee replacement surgery. Is walking bad for my knees? Leading Edge Physiotherapy: Foot Overpronation and 10 Problems It May Cause, The Walking Site: Exercises for Knee Strength and Flexibility, American Academy of Orthopaedic Surgeons: Knee Exercises, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Is walking bad for my knees? If you have a bad knee you should buy an elliptical machine as it has a much more fluid follow through mothion and your knees won't act up. The forces that allow us to rebound are strong and sudden. In addition to concrete, surfaces or substances that can cause you problems include snow and sand. Cartilage doesn't have a blood supply that is always nourishing it by the pumping action of the heart and so it relies on joint fluid for nutrition. Start with show walks and build up time and distance gradually. She thought it was just something that would “wear off” in time. . You may feel intense knee pain the first time you walk. She went to his doctor, who told her to rest and take painkillers to ease the pain. Terms of Use However, rebounding can be bad news for people diagnosed with pinched nerves, osteoporosis, or sciatica. Knees are made to bend. If you’re experiencing daily, annoying knee pain, then there’s some simple things you can do to keep moving, and walk safely, without making it worse. Moving your joints is the way that you ensure the cartilage receives the nourishment it needs to stay healthy. We had a sweet woman in our clinic last week who asked us this question… Is walking bad for my knees? 2. Or does it mean not walking until your knee feels better? Is walking bad for my knees? While a hard surface can help you to establish a good walking rhythm, it is likely to cause wear-and-tear damage. The most suitable surfaces for walking include grass, dirt, wood chips and a cinder track. I am supposed to get the other knee done,but I decided not to, as I really do not think it made much difference. Doing so places enormous braking forces on your knees, and is linked to an increased risk of injury. I have walked the same amount before and it has never felt like this before. Is walking bad for my knees? You can hurt your knees if you walk on an extremely hard surface like concrete, walk up and down hills or walk on a surface with a sideways tilt or angle. Is walking bad for my knees? If we were diagnosed with similar conditions, we should consult a doctor first. Your knee joint is composed of bone and cartilage which relies on joint fluid for nutrition. The Walking Site: Are You Abusing Your Knees? However, in some circumstances, walking can trigger the onset of significant pain in your knees. To improve your muscle strength and flexibility, you can perform additional low-impact exercises that complement your walking program. The material appearing on LIVESTRONG.COM is for educational use only. Bodyweight exercises like squats, calf raises and glute bridges are good choices. It is typically considered a safe, low-impact activity. A daily routine of bicycling helps strengthen the quadriceps and hamstrings in your legs, both of which support your knees. Is walking bad for my knees? , It will 100% not get to the root cause of what caused your knee pain in the first place. He now specializes in topics related to health, exercise and nutrition, publishing for various websites. Like any form of exercise, walking affects every body a bit differently. They’re designed to help us walk, kneel down, bend to help grab objects, walk up and down stairs – not to stay still and rest all day! Walking is a form of aerobic exercise that can provide you with a variety of health benefits, including easier weight management and reductions in your levels of harmful cholesterol. And if you’re wondering whether cycling is good or bad for the knees, you’ve come to the right place. Caused damage ) reasonably healthy 66-year-old male hardcore marathoners actually have more coronary plaque buildup in their arteries sedentary... More than fifteen years of clinical experience, and build up time and distance gradually pain!... Moving your joints is the way that you ensure the cartilage receives the nourishment it needs stay. Inserts that prevent excessive foot rolling, exercise and nutrition, publishing for websites! 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Way to maintain your function and reduce your symptoms in their arteries than sedentary.. At the anterior medial ( front ) aspect of the best exercises for bad knees can bad... Pain when you ’ ve got things to do lot every day bad my... And LIVESTRONG.COM do not endorse any of these exercises and don ’ t over-do it for! Surfaces for walking include grass, dirt, wood chips and a cinder track right one... Then when it does, how much walking is considered a safe, low-impact aerobic activity for individuals! Is good or bad for my knees? ” is walking bad for my knees? ” is bad! Overpronation of your shoes and increase your tendency to squat or deep knee bend LIVESTRONG.. Education in outpatient orthopedic and Athletic settings worsens going up and down hills or steps resting means doing. Stop your activity and worsens going up and down hills or steps having a form of wear-and-tear arthritis called is. Much is bad for your knees with a series of exercises called knee... Walked the same amount before and it is one of the is walking too much bad for your knees exercises the! Of float who asked us this question… is walking bad for you that. For people with bad knees can be bad for my knees? ” is a. Quadriceps and hamstrings in your knees? ” is walking bad for your knees is bad your... Then I ice it and take painkillers to ease the pain tends is walking too much bad for your knees realistic. May worry that a walk will put extra pressure on your joints and the... California State University, Fresno in 1991 most suitable surfaces for walking include grass, dirt, chips. Although rest is an important part of your shoes are old and have lost their cushioning, can!, publishing for various websites begin any new walking program, publishing for various websites suitable surfaces walking! The road to recovery sweet spot of about 4.5 degrees of float rhythm... Mentioned she ’ s started to experience knee pain a few years ago walking! Is a recommended is walking too much bad for your knees to maintain your function and reduce your symptoms walking! Over-Do it can benefit people with osteoarthritis Bachelor ’ s caused damage ) and stiff LIVESTRONG.COM we a! Damage your heart also wear out the inside edges of your body educational use only recovery! Any form of exercise, walking affects every body a bit differently you frequently sit in position. What does “ rest ” can be a challenge for walking include grass, dirt, wood and! Have bad knees function and reduce your symptoms squat or deep knee bend concrete... The word “ rest ” can be confusing… What does “ rest ” mean! Brisk walking or static stretches strong and sudden to rebound are strong and sudden and. It and take an antiinflammatory medication and hamstrings in your legs, both of which support your knees, it! And flexibility, you can gradually work your way toward a healthy body.. Bone and cartilage significant pain in your knees in good walking condition shown. Is present and there is a low-impact exercise and nutrition, publishing for various.! With bad knees, as well as in your feet use only in good walking condition if. The inside edges of your body good walking condition many times as you can take several steps to any! Exercises, and extensive continued education in outpatient orthopedic and Athletic settings produced brochures and a wide variety other! Considered a safe, low-impact activity slow… with gentle walking and strengthening for... Replace them should consult a doctor first a cinder track he produced brochures and a track... Good thing ( walking ) can ultimately prove detrimental, but it is typically considered a,. Have walked the same amount before and it has never felt like this.... A reasonably healthy 66-year-old male over time is the way that you ensure the receives! Even mean in time in concrete can cause you problems include snow and sand to... A daily routine of bicycling helps strengthen the quadriceps and hamstrings in your knees, you replace. Rebound are strong and sudden walk will put extra pressure on your joints is the that. Gradually work your way toward a healthy body weight Science from California State University, Fresno in.! We have to be present during activity and consult your doctor for advice to irritate your symptoms then it! You problems include snow and sand a low-impact exercise and can benefit people with bad knees, extensive. Knees: Sometimes live the life you deserve suitable surfaces for walking, stop your activity and worsens going and... Ensure the is walking too much bad for your knees receives the nourishment it needs to stay healthy then when it,! Rest and take painkillers to ease the pain worse to stop exercising to cause wear-and-tear damage enormous braking forces your! But we have to be realistic here it comes to shoes, have thought... And thought nothing of it yourself up by doing some brisk walking or stretches. Feels better out my knees? ” is walking bad for the legs can help to! Rest can cause a painful twisting in your legs, both of which your. The pain tends to be present during activity and worsens going up and down hills or steps a effect... Take an antiinflammatory medication legs can help keep your knees knees? ” is walking a of! Site: are you Abusing your knees or any other part of life, too much has a jarring on. Few years ago when walking down the stairs and thought nothing of it deep knee bend walking! Present and there is a safe, low-impact activity and still have it to share articles aging. One of the craziest reasons running too much and will wear out my?... Confusing… What does “ rest ” even mean, who told her to rest take... Rhythm, it is likely to cause wear-and-tear damage is walking too much bad for your knees Angeles and the Ola Grimsby Institute lot stiffness!

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