Walking with Knee Pain: How to Walk More and Hurt Less

Many people with sore knees walk less and less, because every walk seems to make the pain worse. Yet walking is one of the most knee-friendly activities there is. It keeps the joint moving, strengthens the leg muscles and is good for your weight, mood and sleep. The key is not to stop walking, but to walk in a way your knees can handle. This article shows you how.

Why walking is good for sore knees

The knee joint is made for movement. Regular, moderate loading helps keep it supple, while long periods without movement often make it stiffer. Walking also keeps the muscles of the thigh, hip and calf active, and these muscles help support the knee with every step. Compared with running or jumping, walking puts much less strain on the joint, so most people with knee pain can do it in some form.

How to start

• Start short. Choose a distance you can walk without the pain getting much worse, even if it is only five or ten minutes.
• Split it up. Two or three short walks a day are often easier for the knee than one long one.
• Build up slowly. Add a few minutes every few days, not every day. If the knee reacts, go back to the previous level for a while.
• Find your pace. Walk at a speed at which you can still talk comfortably. Faster is not always better.

Walking technique that spares the knees

• stand tall and look ahead, not at your feet,
• take medium-length steps, because very long steps put more strain on the knee,
• let your foot land softly and roll from the heel to the toes,
• go slowly downhill, with shorter steps and slightly bent knees.

Walking downhill and going down stairs is often harder for sore knees than walking uphill. More tips are in our article on knee pain on stairs.

Shoes and surfaces

Comfortable shoes with a soft, flexible sole and good support around the heel make every step gentler. Worn-out shoes lose their cushioning, so it is worth replacing them in time. Choose even surfaces when the knee is sensitive: park paths, forest trails or flat streets are usually easier than steep slopes, loose gravel or uneven ground. On bad days, a slow walk indoors or on a treadmill can be an option.

Walking poles and a walking stick

Walking poles take some of the load off the knees, especially on slopes, and help with balance. A walking stick can also help on days when the knee is very sore. Hold the stick in the hand on the opposite side of the sore knee and put it forward at the same time as the sore leg. A physiotherapist can show you the right height and technique.

When walking hurts

A little discomfort during or after a walk is common and usually not a reason to stop. Pay attention to how the knee feels later that day and the next morning. If it is about the same as before, the walk was fine. If it is clearly more swollen or sore, make the next walk shorter. See a doctor if the knee swells a lot, locks or gives way, or if the pain keeps getting worse. More warning signs are in our article on when knee pain is serious.

Many people find that a soft knee sleeve makes walking more pleasant. It gives a feeling of support and keeps the knee warm, so the first minutes of a walk often feel easier. A sleeve does not replace good shoes or a sensible pace, but it can be good support on your daily walks.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.