12 walking tips for people with knee pain

Although knee pain can interfere with walking, walking is the recommended way to maintain body function and reduce symptoms of illness. If you have knee pain due to osteoarthritis or other causes, don't let that prevent you from starting to walk seriously.

Regular walking programs can reduce the stiffness and inflammation of the joint, not making the knee worse. According to the US Centers for Disease Control and Prevention (CDC), walking is a reasonable exercise for arthritis patients, which can help improve symptoms of arthritis, movement speed and quality of life. Walking is part of a healthy lifestyle, keeping your heart and skeletal muscles strong, and your joints functioning normally. If your knees are having problems, try some of the tips below.

The reason for walking is good for your knees

Knee joints are composed of bone and cartilage. Cartilage is not nourished by the source of blood from the heart, it relies on nutrition from a special fluid. Joint movement is a way to ensure cartilage gets the necessary substances. If you pay attention, you may find that your joints are often stiff and sore in the morning or after you sit for a long time without working. By moving joints, you help their functions work more stably and sustainably.

Regular exercise helps build and maintain healthy muscles, positively impacting the activities of the knees. Weight-bearing exercise also helps strengthen bones.

Discuss your exercise options with your doctor or physiotherapist as soon as you feel your knee has unusual symptoms. Walking is recommended for most people, but sometimes, it is not suitable for you.

Should I walk when I have a knee pain?

If you have mild to moderate knee pain due to osteoarthritis, walking and exercising will help mobilize joint fluid and lubricate the joints. You should walk and practice knee movement exercises. You will find that pain, stiffness and fatigue are significantly improved.

If you have moderate to severe pain before walking, keep calm. Take short walks with moderate speed or try activities that do not put much pressure on the joints, such as underwater exercises in the pool. If joint pain is severe, stop immediately, because it is a sign of inflammation or joint damage that requires treatment.

If you have pain after walking or running, you should take a day off and exercise more gently, or do exercises that do not put pressure on your joints. If you always have joint pain after practicing, you should switch to more "easy" breathing exercises like cycling or swimming.

Tips for walking with aching knees

1. Choose the right shoes: The best shoes for the knees are flat and soft shoes, such as specialized sports walking shoes, with curvature at the thumb and slope from the heel to the top of the toe . Avoid high heels, pointed shoes and heavy shoes. Choose shoes with moderate width. High heel shoes are not good for health. Just 4cm difference in heel height can also increase pressure, ruin your knees. Do not choose shoes with heels higher than 2cm for work shoes as well as casual shoes

2. Subsections: When you have problems with your knees, stay away from shoes with bent support (slightly raised and thicker types in the middle). Let your feet move as naturally as possible. You can use some external materials to cushion or support if you think they are helpful or recommended by doctors.

3. Use heat: You can work more easily if you heat your knees before walking, or walk after a warm bath. Start slowly, especially when your joints are still painful and stiff. After you get used to the movement for a few minutes, you can increase the speed gradually.

4. Choose softer walking surface: Although walking causes less impact than running, you can still shake on every step. Walking in roads close to nature (with soft soil, bark, gravel) will be better for joints. Even though the sections of the road may be uneven, it still helps you to be balanced with nature during exercise. Choose roads in the campus or park. Plastic pavement is better than concrete. Choose paved roads if you can. (Note: The floors of commercial centers and shops are mostly concrete)

5. Build a clear time for walking: If you are new to walking, persist in making a habit according to the original plan. You can take a short break after every 10 minutes of practice, with a goal of 30 minutes of walking every day. You can start at a moderate pace and gradually improve your stamina. The highest goal is to walk briskly at speeds of 4-5km / h or up to a threshold that makes it harder for you to breathe.

6. Set a goal of 6000 steps a day: A study shows that people with osteoarthritis can improve their health the best when walking at least 6,000 steps a day. If you are equipped with a pedometer or use a step-tracking application on your phone, all your steps will be recorded. Take that as your first goal. If you get used to walking with every step of the day and no more pain, it will be a good thing.

7. Schedule a walk at times of less pain during the day: If you have a lot of pain, even numbness in the morning, just try to get up and walk around 1-2 minutes every 30 minutes OK. The hiking times will be better when your legs only hurt slightly, and it will also help you to be more persistent.

8. Apply cold compresses after walking: After exercising your joints, you should apply cold compresses to help reduce swelling and inflammation.

9. Using climbing sticks: Many people have realized the benefits of using mountaineering sticks. These specialized aids help keep the rhythm steady, reduce fatigue when walking. Depending on your health, the usefulness of these tools is different.

10. Cycling: Trying to ride a bike, even cycling in the street or a fixed bike in the gym can also be beneficial. Practicing cycling will help your muscles support your knees better.

11. Lose weight: If you are overweight, reducing a few kilograms will also help reduce the pressure on your knees. A healthy diet is the most effective way to lose weight. When the excess weight disappears, your walking and movement will be more comfortable, less painful, less uncomfortable.

12. Non-stop moving: Get up and walk around for about 15 minutes. This will help keep the synovial fluid moving, maintaining your knees healthy. Even just a minute can help reduce the risk of disease, bring positive effects to the joints.