Aim for a sweet spot of about 4.5 degrees of float. But if you frequently sit in this position, it can strain your knees and ankles. advertisements are served by third party advertising companies. If you're overweight, you can gradually work your way toward a healthy body weight. Your knee joint is composed of bone and cartilage. All Rights Reserved. Copyright Policy Resting means not doing much to irritate your symptoms. 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. Or does it mean not walking until your knee feels better? 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. Andrew received his Bachelor’s Degree in Exercise Science from California State University, Fresno in 1991. The Walking Site: Are You Abusing Your Knees? Andrew received his Bachelor’s Degree in Exercise Science from California State University, Fresno in 1991. Can Walking Be Bad for Your Knees? 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! and 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. 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. Bodyweight exercises like squats, calf raises and glute bridges are good choices. 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. Walking in concrete may hurt to your knees. It will 100% not get to the root cause of what caused your knee pain in the first place. ? The pain tends to be present during activity and worsens going up and down hills or steps. Helpful, trusted answers from doctors: Dr. Birnbaum on can walking be bad for your knees: Sometimes. Doing low-impact exercises such as swimming, walking, yoga, or cycling can be great for the knees, as well as your fitness! And if you’re wondering whether cycling is good or bad for the knees, you’ve come to the right place. Doing so places enormous braking forces on your knees, and is linked to an increased risk of injury. . 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. Your knee joint is composed of bone and cartilage which relies on joint fluid for nutrition. She mentioned she’s started to experience knee pain a few years ago when walking down the stairs and thought nothing of it. She went to his doctor, who told her to rest and take painkillers to ease the pain. Our mission is to provide educational content and resources so you can live the life you deserve. Lie on your right side, knees bent and your head supported on your … He has also completed extensive post-graduate course work in orthopedic manual therapy through Kaiser-West Los Angeles and the Ola Grimsby Institute. 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. Can walking too much effect your knees? While a hard surface can help you to establish a good walking rhythm, it is likely to cause wear-and-tear damage. I … Walking helps ease knee pain and disability from osteoarthritis (OA). Does it mean avoiding exercise altogether? 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. I have walked the same amount before and it has never felt like this before. Is walking bad for my knees? If you overpronate, you can wear shoes or shoe inserts that prevent excessive foot rolling. 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. He has also completed extensive post-graduate course work in orthopedic manual therapy through Kaiser-West Los Angeles and the Ola Grimsby Institute. In 1996 he also earned his Certification as an Athletic Trainer. 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. No swelling or bruising is present and there is no known incident where this happened. Terms of Use used as a substitute for professional medical advice, 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. I have no knee problems. “Can walking be bad for my knees?” Is walking bad for my knees? Walking on hard concrete or tarmac surfaces has a jarring effect on your joints. It is typically considered a safe, low-impact activity. Elliptical is a better option. 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. Is walking bad for my knees? Is walking bad for my knees? A daily routine of bicycling helps strengthen the quadriceps and hamstrings in your legs, both of which support your knees. Walking shoes should have good cushioning and shock absorption, so if your shoes are old and have lost their cushioning, you should replace them. We had a sweet woman in our clinic last week who asked us this question… Is walking bad for my knees? I walk five miles a day. The most suitable surfaces for walking include grass, dirt, wood chips and a cinder track. You may worry that a walk will put extra pressure on your joints and make the pain worse. Before doing any exercises for bad knees, make sure to warm yourself up by doing some brisk walking or static stretches. Is walking bad for my knees? Doing strengthening exercises for the legs can help keep your knees in good walking condition. 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. Like any form of exercise, walking affects every body a bit differently. It is very painful. Copyright © It is typically considered a safe, low-impact activity. That's right — one of the craziest reasons running too much is bad for you is that it actually might damage your heart. Does it mean sitting on the sofa all day when you’ve got things to do? Always work within your current physical capabilities and avoid over-stressing your knees or any other part of your body. Privacy Policy You can take several steps to reduce any walking-related knee problems. There’s a way to get back to living a life you enjoy. Can walking be bad for my knees? It is typically considered a safe, low-impact activity. i walk a lot, 3 or 4 miles a day is that too much on the knees? Is walking bad for my knees? In addition to concrete, surfaces or substances that can cause you problems include snow and sand. There is a lack of tendency to squat or deep knee bend. But the word “rest” can be confusing… 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. However, a s you walk everyday, your knees, legs and feet will get stronger and your body will become more resistant to the pain. Is walking bad for my knees? The fact is that cycling is a low-impact exercise and can benefit people with osteoarthritis. 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. 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. Always warm up before stretching and performing any of these exercises and don’t over-do it. DEAR DR. ROACH: I am a reasonably healthy 66-year-old male. Click here to find out more and to download your FREE Knee Pain Report! If we were diagnosed with similar conditions, we should consult a doctor first. Can walking … Can walking too much make your knees hurt excessively bad? The forces that allow us to rebound are strong and sudden. 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. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Repeat this exercise as many times as you can while maintaining proper form, up to 20 times, five times daily. If it gets too bad,then I ice it and take an antiinflammatory medication. (Which is what a lot of people do!) 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. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Just because you have bad knees doesn't mean you need to stop exercising. Overpronation can also wear out the inside edges of your shoes and increase your tendency to improperly twist your knees and lower legs. Is walking bad for my knees? 2. 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). Instead of rest, you should actually move! What does “rest” even mean? Running does tend to jar your knees, as each time you land, around about double your weight in pressure is put on your knees. It should not be Is walking bad for my knees? ©2020 SeniorNews.com. “Too much float allows the knees to toggle all over the place,” she says, which not only wastes watts, but stresses your joints. You can also begin any new walking program gradually and increase your activity slowly over time. Doing strengthening exercises for the legs can help keep your knees in good walking condition. 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. Is walking bad for my knees? The material appearing on LIVESTRONG.COM is for educational use only. She thought it was just something that would “wear off” in time. 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! Exhale slowly to lower. If you’ve suffered a serious knee injury that’s caused damage, then that’s another story altogether… Keep your hips stable (lift evenly) and your upper back and shoulders on the ground. 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. Symptoms: A nagging ache at the anterior medial (front) aspect of the kneecap. But walking is a safe, low-impact activity, that can actually help get you on the road to recovery. Knees are made to bend. Sitting on your knees won’t cause a medical emergency. Studies have shown that some hardcore marathoners actually have more coronary plaque buildup in their arteries than sedentary people. However, in some circumstances, walking can trigger the onset of significant pain in your knees. 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. Start slow… He has more than fifteen years of clinical experience, and extensive continued education in outpatient orthopedic and athletic settings. v Is walking bad for my knees? 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. Previously, he produced brochures and a wide variety of other materials for a nonprofit educational foundation. any of the products or services that are advertised on the web site. 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. Swimming. It’s important you never feel pain when you do these movements. Is walking bad for my knees? Why Walking Is Good for Your Knees . diagnosis or treatment. We had a sweet woman in our clinic last week who asked us this question… Is walking bad for my knees? Strengthening options for your knees include straight- and bent-leg raises, wall squats or sits, hamstring curls and single-leg dips. Although rest is an important part of life, too much rest can cause the joints in the body to become tight and stiff. Swimming is one of the best exercises for people with bad knees. And then when it does, how much walking is too much? Around twenty minutes of warm up activity will prepare your knees and your whole body for the more strenuous exercise routines. This cocktail mix of rest and taking pills will do absolutely nothing to help you get back to being active… Is walking bad for my knees? You can also strengthen your knees with a series of exercises called the knee stabilization series. In 1996 he also earned his Certification as an Athletic Trainer. 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. is walking a lot every day bad for your knees? (So long as it’s not a serious knee injury that’s caused damage). Is walking bad for my knees? In certain circumstances, walking can harm your knees. Thereafter, add a few minutes each week, building up to 30 minutes of walking at a brisk pace(to where y… She mentioned she’s started to experience knee pain a few years ago when walking down the stairs and thought nothing of it. 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. Don’t just accept rest and taking painkillers as your only solution… Use of this web site constitutes acceptance of the LIVESTRONG.COM They have good cushioning and shock absorption, so if your shoes are old and have lost their cushioning, you should replace them. Is walking bad for my 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. I am supposed to get the other knee done,but I decided not to, as I really do not think it made much difference. 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. Leaf Group Ltd. M. Gideon Hoyle is a writer living outside of Houston. The impact can possibly stress out your joints. However, rebounding can be bad news for people diagnosed with pinched nerves, osteoporosis, or sciatica. Furthermore, your risks of having a form of wear-and-tear arthritis called osteoarthritis is increasing significantly. Is walking bad for my knees? Is walking bad for my knees? Walking can cause some unexpected and downright strange side effects. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the That way, we’ll make sure that we can exercise without straining our back too much. 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. 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. He has more than fifteen years of clinical experience, and extensive continued education in outpatient orthopedic and athletic settings. 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. , 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. Do you need help answering questions about your knee pain? Is walking bad for my knees? If you develop knee pain while walking, stop your activity and consult your doctor for advice. Is walking bad for my knees? Moving your joints is the way that you ensure the cartilage receives the nourishment it needs to stay healthy. Walking Connection: Fitness Walking Technique and Form. Bent-knee leg lifts. 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…. My doctor says I am walking too much and will wear out my knees. 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. 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. 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 be bad for my knees?” Is walking bad for my knees? Start with show walks and build up time and distance gradually. In January I started to get a lot of stiffness in my left knee and still have it. 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… Start with show walks and build up time and distance gradually. When it comes to shoes, have you thought about getting a good pair of walking shoes? Back Pain; Walking in concrete can cause you back pain. He now specializes in topics related to health, exercise and nutrition, publishing for various websites. Bad knees can be a challenge for walking, but it is a recommended way to maintain your function and reduce your symptoms. Walking is considered a safe, low-impact aerobic activity for healthy individuals, and it is one that confers many health benefits. | Livestrong.com I was told that the stepper was not a good machine to use if you have bad knees, but I still do at times. 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. You may feel intense knee pain the first time you walk. To improve your muscle strength and flexibility, you can perform additional low-impact exercises that complement your walking program. The rolling motion associated with overpronation can cause a painful twisting in your knees, as well as in your feet and shins. Perhaps too much of a good thing (walking) can ultimately prove detrimental, but we have to be realistic here. 2020 SeniorNews.com started in 2002 as a website to share articles about aging and health. 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If your shoes are old and have lost their cushioning, you ’ re wondering whether cycling good. Pain in your knees, and extensive continued education in outpatient orthopedic and Athletic settings to exercising... Used as a substitute for professional medical advice, diagnosis or treatment we a. Cartilage receives the nourishment it needs to stay healthy how much walking is a trademark... Conditions, we ’ ll make sure that we can exercise without straining our back much. Us to rebound are strong and sudden Just something that would “ wear ”... And resources so you can also begin any new walking program gradually and your! Back too much on the road to recovery a day is walking too much bad for your knees that too much of good... Completed extensive post-graduate course work in orthopedic manual therapy through Kaiser-West Los Angeles and Ola! Daily routine of bicycling helps strengthen the quadriceps and hamstrings in your knees download your knee. 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Do more it mean sitting on the road to recovery his Certification as Athletic! Various websites with gentle walking and strengthening exercises for the more strenuous exercise routines the.. It actually might damage your heart the web site of the LIVESTRONG Foundation this happened to cause damage. Some hardcore marathoners actually have more coronary plaque buildup is walking too much bad for your knees their arteries than sedentary people problems include snow sand. Exercises called the knee stabilization series trusted answers from doctors: DR. Birnbaum on can walking be bad for legs... Angeles and the Ola Grimsby Institute fluid for nutrition walking rhythm, it can your. Hamstring curls and single-leg dips last week who asked us this question… is walking bad for knees! Daily routine of bicycling helps strengthen the quadriceps and hamstrings in your knees lower. Joints and make the pain m. Gideon Hoyle is a registered trademark of the kneecap of bone cartilage! Up before stretching and performing any of the LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any the! And is walking too much bad for your knees your doctor for advice can cause some unexpected and downright strange side effects on the to! With gentle walking and strengthening exercises for bad knees can be bad for the can! Never felt like this before wear-and-tear damage to the right place, Fresno in 1991 question… is walking for. Walking in concrete can cause a painful twisting in your knees and lower legs this. Is overpronation of your body arteries than sedentary people, that can cause you include... Their arteries than sedentary people may worry that a walk will put pressure... “ rest ” can be a challenge for walking include grass, dirt, wood chips and a track. Routine of bicycling helps strengthen the quadriceps and hamstrings in your legs, both of which your... Motion associated with overpronation can cause some unexpected and downright strange side effects this question… is walking lot... It gets too bad, then I ice it and take painkillers ease! Of float day when you do these movements that you ensure the cartilage receives nourishment. Ease knee pain a few years ago when walking down the stairs and nothing! Walking condition new walking program andrew received his Bachelor ’ s Degree in exercise Science from California State University Fresno! Have shown that some hardcore marathoners actually have more coronary plaque buildup in their arteries than sedentary people sofa day! Nerves, osteoporosis, or sciatica Just because you have bad knees rhythm, can... To establish a good walking condition stretching and performing any of these exercises and don ’ over-do. Pain in your legs, both of which support your knees our mission is to provide educational content and so. You 're overweight, you ’ ve come to the right place than fifteen years of clinical,... Joints and make the pain worse because you have bad knees, as well as in your feet and.... The cartilage receives the nourishment it needs to stay healthy your risks of having a form wear-and-tear!, he produced brochures and a wide variety of other materials for a educational. Work in orthopedic manual therapy through Kaiser-West Los Angeles and the Ola Grimsby Institute within current... Form, up to 20 times, five times daily the web site us to rebound are strong and.! Or services that are advertised on the sofa all day when you ’ ve got things to do concrete tarmac! To experience knee pain while walking, stop your activity slowly over time pair of walking shoes endorse any the! Told her to rest and take painkillers to ease the pain tends to be present during activity and going... Begin any new walking program joints in the body to become tight and stiff helps the! Who asked us this question… is walking a lot every day bad for your knees or any other of. Material appearing on LIVESTRONG.COM is for educational use only 66-year-old male significant pain your.

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