Researchers say that regular walks can help to ease knee pain. Because walking engages various muscles in the legs, including the quadriceps, hamstrings, and calf muscles, regular walking can help strengthen these muscles, which provides better support and stability to the knee joint.
Knee pain is a common complaint. It is estimated that one in four people worldwide experience some degree of knee pain at some stage in their lives. If you have persistent pain in your knee joints, regular walks can help.
According to a 2015 study, knee pain affects approximately 25% of adults at any given time. Another study published in the Journal of Rheumatology estimated that the lifetime prevalence of knee pain is around 45% to 56% in adults.
Knee pain can occur at any age, but it becomes more prevalent as people get older due to factors such as wear and tear, arthritis, and other age-related conditions. Additionally, athletes and individuals who engage in repetitive activities or high-impact sports may also be more susceptible to knee pain due to wear and tear of the joints or if you have had a serious injury such as fractures, and ligament tears.
Treatment for knee pain depends on the underlying cause and severity of the condition. It may include rest, physical therapy, medications (such as pain relievers or anti-inflammatory drugs), knee braces or supports, injections, and, in some cases, surgery. If you’re experiencing knee pain, it’s advisable to consult a healthcare professional for an accurate diagnosis and appropriate treatment.
How Does Regular Walking Help To Ease Knee Pain?
Walking Lubricates Knee Joints
Periods of inactivity cause the joints to stiffen which can lead to pain in the knee joints. Movement stimulates the production of synovial fluid, which lubricates the joints, including the knee joint. Walking can help maintain joint health and reduce stiffness.
Weight management
Although walking is a low-impact exercise, regular walking, together with a healthy diet that helps you to lose weight, lessens the amount of pressure you place on your knees. Excess body weight puts additional stress on the knees, which can worsen knee pain.
By maintaining a healthy weight, you can alleviate some of the pressure on the knee joint and potentially reduce pain. We recommend brisk walking or Nordic walking for losing weight.
Increasing flexibility and range of motion
Regular walking helps to maintain and restore joint mobility. This makes the joint more flexible and reduces stiffness and discomfort.
Walking Precautions
Although regular walks can help most people ease knee pain, if you have severe or persistent problems, seek advice from a healthcare professional such as an Osteopath.
Healthcare professionals will be able to give you an accurate diagnosis and appropriate and place you on a customised treatment plan. They can provide personalised recommendations based on your specific condition and advise you on the best exercises or activities for your knee pain.
