Will Walking Make Chronic Knee Pain Worse?

Chronic knee pain can make even the simplest movements feel like a challenge. If you're living with knee pain, you might wonder, "Will walking worsen my knee pain?" It's a common concern, but there isn't one single clear-cut answer.

Below, the International Spine, Pain & Performance Center team explains when walking might be helpful and when it might worsen knee pain.

What’s causing your knee pain?

First things first — what is the root cause of your knee pain? Chronic knee pain can stem from various issues, including osteoarthritis, tendonitis, ligament injuries, or previous surgeries. Depending on the root cause of your knee pain, you might experience swelling, pain, and limited mobility.

People living with chronic knee pain often fear that any physical activity will exacerbate their symptoms. However, avoiding movement can also contribute to muscle weakening, joint stiffness, and decreased overall mobility. 

The key is to first identify the source of your knee pain and then determine whether walking is helpful.

When moderate walking might be helpful

The answer depends on several factors, including the severity of your condition and how you walk. Walking can:

Improve knee function

Walking can improve knee function and reduce pain over time for many people. Walking helps keep your joints flexible and promotes better circulation, which can aid in reducing stiffness and inflammation.

Promote synovial fluid production

Walking is especially helpful if you have mild knee arthritis. According to the Arthritis Foundation, a regular walking routine promotes synovial fluid —  a thick liquid lubricating your joints. 

Strengthen your muscles

Walking strengthens the muscles around your knee, which support your knee and help take pressure off your joint.

Help you lose weight

Carrying excess weight can put additional stress on your joints. If you're overweight, losing weight is one of the best things you can do for your knee health, and walking can help you achieve that goal. Walking one mile can burn about 100 calories.

You take four pounds of pressure off your knees for every pound lost. In other words, if you lose 10 pounds, that's 40 pounds of pressure off of your knees! 

When walking might be harmful

On the other hand, there are times when walking can make your chronic pain worse. 

If you feel sharp pain, swelling, or increased discomfort during or after walking, it might be a sign to take it easy. Certain injuries, particularly ACL tears or meniscus tears, can worsen if you keep walking on them.

These types of injuries should be properly addressed, and you should be cleared to resume normal activities before participating in weight-bearing activities. 

The bottom line is that if walking hurts, stop and give us a call.

How to walk safely with knee pain

To avoid injuring yourself, consider these safety tips:

Watch your gait

Pay attention to how you walk. Poor posture, uneven gait, or putting too much pressure on one side of your body can exacerbate knee pain. Make sure your steps are even, and consider using supportive footwear to minimize stress on your knee joint.

Start slow

If you're unsure whether walking will be too intense for your knee, start with short walks and gradually increase your distance. It's important not to overdo it because pushing too hard too soon can worsen things.

Keep it simple: walk. Jumping or pounding the pavement can make knee pain worse.

Wear good shoes

Good shoes with cushioning and arch support can help reduce the impact on your knees. Avoid walking barefoot on hard surfaces.

Wear a knee brace

A knee brace or sleeve can offer extra support and stability for your knee joint while walking. Talk to our team if you're unsure which type you need (or even need one). 

Walk on soft ground

Try walking on grass or dirt trails instead of concrete, which can be harder on your knees. Walking on tracks (i.e., high school tracks) can be another softer option.

Get help for knee pain

While walking may be a low-impact way to support healthy knees, you shouldn't push through chronic knee pain alone. The team here at International Spine, Pain & Performance Center are experts in managing knee pain — whether from a sports injury, arthritis, bursitis, or tendonitis. 

Depending on your needs, we may recommend anti-inflammatory medication, physical therapy, or interventional pain management, such as stem cell therapy and platelet-rich plasma (PRP) therapy. 

Our physical therapy team can recommend the right stretches and exercises to help you manage knee pain. 

To find the right solution for your chronic knee pain, schedule your consultation in our Washington, D.C., or Arlington, Virginia, office.