Walking is one of the best things you can do for your health. It is a low-impact exercise that can strengthen your joints, support cardiovascular health, and release lots of feel-good endorphins. But is it possible to have too much of a good thing? Is excessive walking bad for your knees? If walking causes knee pain, what can you do to find relief? This blog post explains what you should know.
Walking and Knee Pain
In a healthy person, walking should not cause knee pain. In fact, long walks can be highly beneficial. However, there are some circumstances in which walking too much can cause significant discomfort. This might be true of you if:
- You have osteoarthritis or another joint condition. Osteoarthritis is one of the most common causes of knee pain. It occurs when the cartilage that cushions the joint starts to degenerate. Obesity, genetics, and other factors can contribute to the develop of this condition.
- You are injured. Excessive walking can lead to overuse injuries in the knee joint. Walking can also increase pain from pre-existing injuries.
How Much Walking Is Too Much?
Every person has varying degrees of fitness and musculoskeletal health, so it is important to listen to your body and be respectful of your limitations. If you are used to being sedentary, you should be gentle when starting your walking program. Often, 30 – 60 minutes of walking per day is enough to improve fitness and gradually strengthen your joints.
If you are already somewhat fit, you may be able to walk for hours without any problem. However, you should still listen to your body and be sure to get enough rest.
Dealing with Knee Pain
Here are some tips that may help you to deal with knee pain and enjoy exercise without any problems:
- Consult a doctor. Persistent knee pain should never be ignored. An orthopedic physician can evaluate the cause of the problem and provide personalized advice and treatment. Many non-surgical options are available that can significantly reduce knee pain.
- Use the right gear. Comfortable walking shoes can support your body and make it easier to walk long distances. Some people also find it beneficial to wear compression around their knees.
- Ice. Ice can help to reduce swelling and discomfort in your knees after a long walk.
- Consider losing weight. Even modest weight loss can result in increased mobility for obese individuals.
- Incorporate other exercises. Swimming and chair workouts are good alternatives to walking on those days when you want to give your knees a break.
Walking is good for you, but overdoing it can spell bad news for your knees. Use the tips in this article to care for your precious joints!
Meet the Practice
Dr. Paul Tortland, DO, is a physician who specializes in regenerative medicine and non-surgical orthopedics. He offers a range of treatments for various causes of knee pain, including osteoarthritis and overuse injuries. If you find walking to be uncomfortable, he and our team would be happy to consult with you. Contact our Glastonbury office at 860-430-2821.