Walking can become quite a challenge when you have sensitive knees, but it is a recommended way to exercise. You do not have to avoid walking if you are suffering from knee pain due to osteoarthritis, or other reasons. With a regular walking program, you can reduce inflammation and stiffness and it does not make most chronic knee conditions worse. Those with arthritis also prefer to walk because it can improve their symptoms, quality of life and walking speed.
Walking is a vital part of maintaining a healthy lifestyle and it can keep your bones and heart strong, while also keeping your joints functioning. Listed below are some tips for walking when you have sensitive knees.
Warm up
Before you start walking, you can apply heat to your joints, or you can go for a walk after a warm bath or shower. It is recommended that you start at an easy pace, but especially if you have sore and stiff joints. Start slow because this will get your joint fluid moving and then pick up your pace after a couple of minutes.
Start slowly
You can break your walk into 10-minute segments, with the ultimate target of exercising 30 minutes per day. Make sure you walk at an easy or moderate pace when you are building your endurance. Eventually, you can switch to a brisk pace that you find challenging.
Select softer walking surfaces
Nature surface trails are a good choice for walking, such as pea gravel, bark dust and dirt, because this does not harm the joints. In fact, you can even get a balanced exercise when you walk on unnatural and uneven surfaces. If you want to walk on even surfaces, it is best to choose an asphalt or cinder track rather than concrete. The flooring in stores and malls is usually concrete.
Get the right shoes
The shoes you wear during walking should be flexible and flat, which means they need to be bendable in the forefoot and have a low heel-to-toe drop. Do not choose heavy shoes, or those with pointy toes and high heels. Go with ones that have a wide toe box. Even if the heel is 1.5-inch high, it can increase pressure in the knees. Go for heels that are 0.75-inch or less.
Get inserts
If you have sensitive knees, it is a good idea to avoid shoes that have arch support. You want your feet to be able to move as naturally as possible. Get over-the-counter orthotics that can provide support and cushioning if you think that will be helpful, or if a doctor has recommended them.
Walk during low-pain times
If you have a lot of stiffness and pain in the morning, you should get up and move around for a minute or two after every half hour. It will be easier to enjoy your walks when you have fewer aches and it will also help you stay consistent. Choose a time when your knees do not hurt that much.
