12 Tips for Walking When You Have Bad Knees

By Wendy Bumgardner | Reviewed by Richard N. Fogoros, MD

Bad knees can be a challenge for walking, but it is a recommended way to maintain your function and reduce your symptoms. If you have knee pain due to osteoarthritis or other causes, you don't have to let that keep you from starting a walking program.

A regular program of walking can reduce stiffness and inflammation and it won't make most chronic knee conditions worse. Walking is the preferred exercise by people with arthritis, and can help you improve your arthritis symptoms, walking speed, and quality of life, according to the CDC. Walking is part of a healthy lifestyle to keep your heart and bones strong and your joints functioning. Here are tips for walking when you have bad knees.

Why Walking Is Good for Your Knees Your knee joint is composed of bone and cartilage. Cartilage doesn't have a blood supply that is always nourishing it by the pumping action of the heart. Cartilage relies on joint fluid for nutrition. Moving your joints is the way that you ensure the cartilage receives the nourishment it needs to stay healthy. You may notice that your joints are stiff and sore in the morning or when you've been sitting and inactive during the day.

By moving your joints, you help them maintain their function and you may help keep them functioning longer. Regular exercise maintains and builds muscles, which you need to support your knee and maintain functioning. Weight-bearing exercise such as walking also helps maintain bone health. Discuss your exercise options with your doctor and physical therapist when you have any condition that is causing knee pain.

While walking is recommended for many people, it may not be appropriate for you. Should You Walk When You Have Knee Pain? If you have mild to moderate pain in your knees due to osteoarthritis, walking and other exercise helps mobilize your joint fluid and lubricate the joints. You should walk and do other exercises that move your knee joints. You are likely to find that the stiffness, pain, and fatigue improve with exercise.

If you have moderate to severe pain in your knees before you start walking, take it easy. Do a shorter walk at an easy pace or try an activity that doesn't place much stress on the joint, such as water exercises in a pool. If joint pain remains severe, stop immediately as it is a sign of inflammation or joint damage that needs treatment. If you have joint pain occasionally the day after a walk or run, you should take a day off and do a shorter workout or one that doesn't put stress on the joint. If you always have joint pain after exercise, you may have to switch to a form of exercise that doesn't put stress on the knees, such as cycling or swimming.

Tips for Walking With Bad Knees Choose the Right Shoes:
The best shoes for your knees are ones that are flat and flexible, such as athletic shoes for walkers that bend in the forefoot and have a low heel-to-toe drop. Avoid high heels, pointy toes, and heavy shoes. Look for shoes with a wide toe box. How bad are heels? Even a 1.5-inch difference in the height of the heel to the toe can increase pressure on two common sites for knee osteoarthritis damage.

Look for heels of no more than three-quarters of an inch in height for dress shoes or casual shoes. Inserts: When you have bad knees, avoid arch supports and shoes that have a high amount of arch support. You want your foot to move as naturally as possible. You can use over-the-counter orthotics that provide cushioning and support if you think that is helpful for you or they have been recommended by your doctor or podiatrist.

Warm Up: You may benefit from applying heat to your joints before you walk, or walking after taking a warm shower or bath. Starting at an easy pace is recommended for everyone, but especially when you have stiff or sore joints. Start slow to get your joint fluid moving. Then you can pick up your pace after a few minutes.

Choose Softer Walking Surfaces: While walking is far lower in impact than running, you can still get jarring with each step. Walking on natural surface trails (dirt, bark dust, pea gravel) is easier on the joints. Although they may be uneven, that also gives you more balance exercise naturally during your walk. For even surfaces, choose a cinder track at a school or community park. Asphalt is also easier on your joints than concrete. When you have a choice, take an asphalt path rather than a concrete sidewalk. Note that flooring in malls and stores is primarily concrete.

Build Your Walking Time: If you are new to walking, steadily build up your walking time following a plan for beginners. Your walking can be broken up into 10-minute segments, with a goal of walking for 30 minutes per day. You can start at an easy or moderate pace as you build your endurance. Your ultimate goal should be to walk briskly at 2.5 to 3.5 mph or a pace that has you breathing harder than usual.

Aim for 6000 Steps per Day: A study found that people with osteoarthritis knee pain benefit most when they walk 6000 steps or more per day. If you wear a pedometer or use a phone app to track your steps, all of your steps during the day count. Make that your first goal. If you can eventually exceed that regularly without increasing pain, that is good.

Schedule Your Walks for Low-Pain Times of Day: If you have a lot of pain or stiffness in the morning, simply try to get up and move around for a minute or two every half hour. You will better enjoy long walks at a time when you have fewer aches, and that will help you be consistent.

Cold Packs After Walking: You've done well by getting your joint fluid moving. You can apply cold packs afterward to help reduce inflammation. Use Walking Poles: Some people find that using trekking poles or Nordic walking poles helps them with stability and reducing joint fatigue when walking. Canes and other walking aids may be useful, depending on your condition. Cycling: Adding cycling on a stationary bike, bicycle, or even an under-desk cycle can help keep your opposing muscles in shape for better support of the knee. Lose Excess Weight: If you are overweight, losing even a few pounds can reduce stress on your knees. Diet is the most effective way to lose weight. You will be able to walk and exercise with less pain and discomfort after some of the excess weight has been lost.

Keep Moving Throughout the Day: Get up and move around or stretch every 15 minutes. This will keep your joint fluid moving and nourish your knees. Even just a minute can help reduce the health risks of sitting and will be good for your joints.​ A Word From Verywell Walking is the most accessible form of physical activity and can help you maintain joint health. However, it's not the only option. If your bad knees keep you from walking, you can get the physical activity you need by enjoying cycling, pool exercises, swimming, or water aerobics. You should also include resistance exercise to build and maintain muscles, including any specific exercises recommended for your knees by your doctor or physical therapist. Balance exercises can also be beneficial. Once you are confident walking, you can even include them in your walking workouts. Keep moving.

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Natural Relief From Arthritis Pain

Arthritis pain Arthritis is a group of painful and degenerative conditions marked by inflammation in the joints that causes stiffness and pain. Osteoarthritis, the most common type of arthritis, gets worse with age and is caused by wear and tear over the years. Rheumatoid arthritis is caused by the immune system attacking the joints as if they were foreign tissues. Because of this, rheumatoid arthritis is classified as an autoimmune disease. Doctors traditionally treat arthritis with anti-inflammatory medications and painkillers. However, some medications cause side effects, and a natural approach to pain relief is becoming more popular. Remember to consult your doctor before trying these natural remedies.

1. Lose weight Your weight can make a big impact on the amount of pain you experience from arthritis. Extra weight puts more pressure on your joints — especially your knees, hips, and feet. Reducing the stress on your joints by losing weight will improve your mobility, decrease pain, and prevent future damage to your joints.

2. Get more exercise There are more benefits to exercise than just weight loss. Regular movement helps to maintain flexibility in your joints. Weight-bearing exercises such as running and walking can be damaging. Instead, try low-impact exercises such as water aerobics or swimming to flex your joints without adding further stress. 3. Use hot and cold therapy Simple hot and cold treatments can make a world of difference when it comes to arthritis pain. Long, warm showers or baths — especially in the morning — help ease stiffness in your joints. Use an electric blanket or moist heating pad at night to keep your joints loose. Cold treatments are best for relieving joint pain, swelling, and inflammation. Wrap a gel ice pack or a bag of frozen vegetables in a towel and apply it to painful joints for quick relief. 4. Try acupuncture Acupuncture is an ancient Chinese medical treatment that involves inserting thin needles into specific points on your body. This is supposed to reroute energies and restore balance in your body. Acupuncture is the most researched complementary therapy and is recommended by the World Health Organization for treatment of over 100 different conditions. It is thought that acupuncture has the ability to reduce arthritis pain. If you want to explore this treatment method, be sure to find a licensed and certified acupuncturist in your state. Natural Relief From Arthritis Pain Weight Exercise Hot and cold Acupuncture Meditation Fatty acids Turmeric Massage Herbs Q&A Arthritis pain Arthritis is a group of painful and degenerative conditions marked by inflammation in the joints that causes stiffness and pain. Osteoarthritis, the most common type of arthritis, gets worse with age and is caused by wear and tear over the years. Rheumatoid arthritis is caused by the immune system attacking the joints as if they were foreign tissues. Because of this, rheumatoid arthritis is classified as an autoimmune disease. Doctors traditionally treat arthritis with anti-inflammatory medications and painkillers. However, some medications cause side effects, and a natural approach to pain relief is becoming more popular. Remember to consult your doctor before trying these natural remedies. Learn more: What do you want to know about osteoarthritis? » 1. Lose weight Your weight can make a big impact on the amount of pain you experience from arthritis. Extra weight puts more pressure on your joints — especially your knees, hips, and feet. Reducing the stress on your joints by losing weight will improve your mobility, decrease pain, and prevent future damage to your joints. 2. Get more exercise There are more benefits to exercise than just weight loss. Regular movement helps to maintain flexibility in your joints. Weight-bearing exercises such as running and walking can be damaging. Instead, try low-impact exercises such as water aerobics or swimming to flex your joints without adding further stress.

3. Use hot and cold therapy Simple hot and cold treatments can make a world of difference when it comes to arthritis pain. Long, warm showers or baths — especially in the morning — help ease stiffness in your joints. Use an electric blanket or moist heating pad at night to keep your joints loose. Cold treatments are best for relieving joint pain, swelling, and inflammation. Wrap a gel ice pack or a bag of frozen vegetables in a towel and apply it to painful joints for quick relief. Learn more: Treating pain with heat and cold »

4. Try acupuncture Acupuncture is an ancient Chinese medical treatment that involves inserting thin needles into specific points on your body. This is supposed to reroute energies and restore balance in your body. Acupuncture is the most researched complementary therapy and is recommended by the World Health Organization for treatment of over 100 different conditions. It is thought that acupuncture has the ability to reduce arthritis pain. If you want to explore this treatment method, be sure to find a licensed and certified acupuncturist in your state.

5. Use meditation to cope with pain Meditation and relaxation techniques may be able to help you reduce pain from arthritis by reducing stress and enabling you to cope with it better. According to the National Institutes of Health (NIH), studies have found that the practice of mindfulness meditation is helpful for some people with painful joints. Researchers also found that those with depression and arthritis benefitted the most from meditation. When stress is reduced, inflammation and thus swelling and pain drop.

6. Include the right fatty acids in your diet Everyone needs omega-3 fatty acids in their diet for optimum health. These fats also help your arthritis. Fish oil supplements, which are high in omega-3s, have been shown to reduce joint stiffness and pain. Another fatty acid that can help is gamma-linolenic acid, or GLA. It’s found in the seeds of certain plants such as evening primrose, borage, hemp, and black currants. You can also buy the oils of the seeds as a supplement. However, be sure to check with your doctor before taking them.

7. Add turmeric to dishes Turmeric, the yellow spice common in Indian dishes, contains a chemical called curcumin that may help to reduce arthritis pain. The secret is its anti-inflammatory properties. The NIH reports that turmeric given to lab rats reduced inflammation in their joints. More research on use of the supplement for humans is needed, but it can’t hurt to add this tasty spice to your dinners. Spice up your life by grabbing some online today.

8. Get a massage According to the Arthritis Foundation, regular massaging of arthritic joints can help reduce pain and stiffness and improve your range of motion. Work with a physical therapist to learn self-massage, or schedule appointments with a massage therapist regularly. Hear from real patients who treated their knee pain with injectables » Your massage therapist should be experienced with working on people who have arthritis. Check with your doctor for a recommendation.

9. Consider herbal supplements There are many kinds of herbal supplements on the market that claim to be able to reduce joint pain. Some of the herbs touted for arthritis pain include: boswellia bromelain devil’s claw ginkgo stinging nettle thunder god vine Always talk to your doctor before trying a new supplement to avoid side effects and dangerous drug interactions. Herbs are not monitored by the U.S. Food and Drug Administration for quality, purity, or safety. Be sure to buy from a reputable source.

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11 Knee Pain Dos and Don’ts

You can do many things to help knee pain, whether it's due to a recent injury or arthritis you've had for years. Follow these 11 dos and don’ts to help your knees feel their best. Don’t rest too much. Too much rest can weaken your muscles, which can worsen joint pain. Find an exercise program that is safe for your knees and stick with it. If you're not sure which motions are safe or how much you can do, talk with your doctor or a physical therapist. Do exercise. Cardio exercises strengthen the muscles that support your knee and increase flexibility. Weight training and stretching do, too. For cardio, some good choices include walking, swimming, water aerobics, stationary cycling, and elliptical machines. Tai chi may also help ease stiffness and improve balance. Don’t risk a fall. A painful or unstable knee can make a fall more likely, which can cause more knee damage. Curb your risk of falling by making sure your home is well lit, using handrails on staircases, and using a sturdy ladder or foot stool if you need to reach something from a high shelf. Do use "RICE." Rest, ice, compression, and elevation (RICE) is good for knee pain caused by a minor injury or an arthritis flare. Give your knee some rest, apply ice to reduce swelling, wear a compressive bandage, and keep your knee elevated. Don't overlook your weight. If you're overweight, losing weight reduces the stress on your knee. You don’t even need to get to your "ideal" weight. Smaller changes still make a difference. Don't be shy about using a walking aid. A crutch or cane can take the stress off of your knee. Knee splints and braces can also help you stay stable. Do consider acupuncture. This form of traditional Chinese medicine, which involves inserting fine needles at certain points on the body, is widely used to relieve many types of pain and may help knee pain. Don't let your shoes make matters worse. Cushioned insoles can reduce stress on your knees. For knee osteoarthritis, doctors often recommend special insoles that you put in your shoe. To find the appropriate insole, speak with your doctor or a physical therapist. Do play with temperature. For the first 48 to 72 hours after a knee injury, use a cold pack to ease swelling and numb the pain. A plastic bag of ice or frozen peas works well. Use it for 15 to 20 minutes three or four times a day. Wrap your ice pack in a towel to be kind to your skin. After that, you can heat things up with a warm bath, heating pad, or warm towel for 15 to 20 minutes, three or four times a day. Don’t jar your joint(s). High-impact exercises can further injure painful knees. Avoid jarring exercises such as running, jumping, and kickboxing. Also avoid doing exercises such as lunges and deep squats that put a lot of stress on your knees. These can worsen pain and, if not done correctly, cause injury. Do get expert advice. If your knee pain is new, get a doctor to check it out. It's best to know what you're dealing with ASAP so you can prevent any more damage.

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