When you go for a walk, does your knee hurt? There are others like you! This issue affects a lot of people. Do not worry, though; simple exercises can frequently make your knee feel better soon, allowing you to resume walking pain-free.
Why Does Walking Cause Pain in My Knee?
Your knee may pain as you walk for a few reasons:
You may have weak leg muscles: Insufficient strength in the muscles surrounding your knee, such as those in your thighs and calves, can make it difficult for them to support it and increase pain.
Your legs may be difficult to bend: Tight leg muscles make it difficult for your knee to move, which can be painful.
Your legs may not be properly aligned: Your feet, hips, or even your posture can occasionally place additional strain on your knees.
It may be a little sore : since you may have moved it incorrectly or overexerted yourself.
You may have a little aging knee: Knees can occasionally begin to deteriorate with time.
The good news is that your knee can feel better with a few easy, mild workouts. They can help your leg move more comfortably and strengthen the muscles surrounding your knee. A few to attempt are as follows:
1. Quad Sets for Thigh Muscle Tightening
Steps to follow: Sit with your leg extended. Place a towel under your knee that has been rolled up. Pull your toes toward your face and tighten the muscle on the top of your leg (your thigh), as if you were trying to straighten your knee even more. For five to ten seconds, hold it tightly, and then gently release it.
Why it helps: It strengthens the muscles in your thighs, which helps support your knee while you walk and keep your kneecap in position.
2. Hamstring curls, or back leg curls
How to do it (Standing): To stay steady, hold onto a chair or wall. Bring your heel to your bottom by bending your knee slowly. Make sure your legs are in alignment. Hold for a second, then lower your leg gradually.
How to perform it (lying down): Keep your legs straight and lie on your stomach. Bring your heel down toward your butt slowly by bending one knee. Hold for a second, then lower your leg gradually.
Why it works: It strengthens the muscles at the rear of your leg, which facilitates the movement and stability of your knee.
3. Raises of the Calf
Steps to follow: Place your feet shoulder-width apart on the floor. In order to raise your heels off the ground, slowly raise yourself onto the balls of your feet. After a few moment of holding, gradually lower yourself back down. If you need assistance balancing, you can grip onto something.
Why it helps: By strengthening your calf muscles, you can lessen the strain on your knee by allowing your legs to absorb shock while you walk.
4. Lifts with Straight Legs
How to do it: Place your foot flat on the floor and bend one knee while lying on your back. Hold the opposite leg straight. Maintaining the straight leg and your abdominal muscles taut, slowly raise it slightly off the ground. After a few moment of holding, gradually lower it. Repeat with the opposite leg.
Why it helps: Without overtaxing your knee, it strengthens the muscles in your hips and front of your thigh.
5. Heel slides, or mild knee bends
How to do it: Keep your legs straight while lying on your back. Bend your knee as much as it feels comfortable and slip the heel of one foot gently towards your butt. After a little period of holding, carefully return to your starting position with your heel. Repeat with the opposite leg.
Why it helps: It eases stiffness in your knee and makes it easier to bend.
Crucial Points to Keep in Mind
Pay attention to your body: Stop immediately if any of these exercises cause you significant pain. Sharp discomfort is unacceptable, yet a small amount of pulling is OK.
Begin slowly: Perform a small number of each exercise at initially, then increase as you gain strength and it feels more comfortable. Two or three times a day, try to perform 10 to 15 of each move.
Do it frequently: These workouts will be most beneficial if you perform them frequently. Daily, even brief sessions might have an impact.
Perform the exercises correctly to ensure : that they are beneficial and pain-free. Consult a professional, such as a physical therapist, if you are unsure how to perform them correctly.
Do other healthy things as well: It is crucial to maintain a healthy weight, wear supportive footwear, and avoid activities that aggravate your knee pain.
When Is the Right Time to See a Doctor?
If you have slight knee pain, these exercises may assist. However, you ought to consult a physician or physical therapist if:
- Your discomfort is severe, or it comes on unexpectedly.
- Your knee feels hot, red, or swollen.
- You are unable to bear weight on your leg.
- It feels like your knee is clicking or locking.
- These exercises do not make the pain go away.
A physician can diagnose the exact cause of your knee discomfort and help you determine the best course of action.
Bottomline
You should continue walking despite knee pain. Attempting these simple movements will frequently provide you with immediate relief and let you to resume walking pain-free. Just keep in mind to pay attention to your body, perform them on a regular basis, and seek medical assistance if necessary.