Chronic knee pain can make people who walk a lot think they should stop
– they shouldn’t.
The recommendation to "do more" of something when that activity
seems to be painful can appear counterintuitive. After all, the advice
for many a musculoskeletal injury is to refrain from the offending activity
until the pain resolves and the underlying cause is addressed and treated.
However, research has shown that exercising achy knees is actually beneficial
for preventing debilitation and stiffness. Yes, exercising achy knees
can make you feel better.
First, it is essential to know why your knees hurt in the first place.
There are plenty of instances in which movement of an injured knee can
result in more damage to the knee and its surrounding structures –
so it's crucial to know what's going on. If you are experiencing
knee pain that is chronic, meaning it has lasted for three months or longer,
it is imperative to have it evaluated and diagnosed, preferably by an
orthopedic specialist.
Osteoarthritis is a medical condition of the knee characterized by a breakdown
in the cartilage and underlying bone of the knee. Knee osteoarthritis
is most common in the middle to later years of life and often causes pain
and stiffness in the joints. In many cases, osteoarthritis is the achy
knee culprit. A cornucopia of research now indicates that those who battle
stiff and achy knees due to osteoarthritis may benefit the most from continuing
to walk, even when their knees are achy.
So how does walking help achy knees? Well, specifically in the case of
knee osteoarthritis, the activity of walking can help rebuild the damaged
knee joint. The knee's cartilage is the protective cushioning that
helps absorb the shock of body movements. Movement of the knee provides
nutrients to that cartilage and helps it stay healthy. In addition, walking
strengthens all the muscles in the legs and not only the knees. Building
up the muscles of the quadriceps, calves, and hip flexors helps relieve
the burden on the knees and are all involved in healthy knee mechanics.
It’s also important to keep in mind, that the experience of knee
pain while walking can be a gait imbalance indicator. Sometimes, it isn't
osteoarthritis causing achy knees. A visit to a physical therapist can help.
Walking on achy knees is something a person should build up to gradually,
not all at once, especially if you have been sedentary for a while. To
start, and once you have clearance and approval from your doctor, begin
with 10-minute walking intervals on a flat, even surface while wearing
supportive walking shoes. If you can't do too much at first, that's
okay! If a 30-minute walking routine is your goal, you don’t have
to do it all at once. Breaking a walking program up into smaller chunks
multiple times per day is a wonderful way to start. Also, consider supplementing
a walking program with yoga – which can still help exercise and
challenge the knee muscles, but without direct force or pressure. Additionally,
consider cross-training with a stationary or regular bicycle, swimming,
and resistance training three times per week. Finally, do make sure to
stretch after a particularly long walk. Stretching helps to elongate the
muscles and can aid in pain prevention down the road.
When walking through knee pain, listening to what your body is telling
you is imperative. While it can be an essential therapy tool for achy
knees, don't ever ignore severe pain warning signs. If the knee pain
is accompanied by redness, swelling, fever, or instability, stop. These
signs warrant a visit to the doctor as soon as possible.
Though pain is always the body's indicator that something is going
on which needs to be addressed – your body was designed to move.
Human mechanics have made us the strong, fast, agile creatures we are.
Even when achy, our knees don't deserve to sit on the bench. With
the proper training and protection, many people with achy knees can lead
active and healthy lives well into their golden years.
Sources:
https://www.webmd.com/osteoarthritis/features/knee-pain-walk
https://www.verywellfit.com/tips-for-walking-when-you-have-bad-knees-4147680