Does Your Knee Pain When You Walk? Try These Exercises For Quick Relief

Why Does My Knee Hurt When I Walk?

There are a few reasons why your knee might hurt when you walk:

• Your leg muscles might be weak: If the muscles around your knee (like the ones in your thighs and calves) aren't strong enough, they can't support your knee well, and it can hurt more.
• Your legs might not bend easily: If your leg muscles are tight, your knee can't move as easily, which can cause pain.
• Your legs might not be lined up right: Sometimes, the way your feet, hips, or even how you stand can put extra pressure on your knees.
• You might have hurt it a little: Maybe you moved it the wrong way or did too much, and now it's a bit sore.
• Your knee might be getting a little old: Sometimes, knees can start to wear out a bit over time.

Easy Exercises to Help Your Knee Feel Better

The good news is that some simple, gentle exercises can make your knee feel better. They can make the muscles around your knee stronger and help your leg move more easily. Here are a few to try:

1. Thigh Muscle Tightening (Quad Sets)

• How to do it: Sit with your leg straight out. Put a rolled-up towel under your knee. Make the muscle on the top of your leg (your thigh) really tight, like you're trying to make your knee even straighter and pull your toes towards your face. Hold it tight for 5 to 10 seconds, then relax slowly.
• Why it helps: It makes your thigh muscles stronger, which helps hold your kneecap in place and supports your knee when you walk.

2. Back Leg Curls (Hamstring Curls)

• How to do it (Standing): Hold onto a chair or wall to keep steady. Slowly bend your knee and bring your heel towards your bottom. Keep your legs in line. Hold for a moment, then slowly put your leg down.
• How to do it (Lying down): Lie on your tummy with your legs straight. Slowly bend one knee and bring your heel towards your bottom. Hold for a moment, then slowly put your leg down.
• Why it helps: It makes the muscles in the back of your leg stronger, which also helps your knee move and stay steady.

3. Calf Raises

• How to do it: Stand with your feet flat on the floor, about shoulder-width apart. Slowly lift yourself up onto the balls of your feet, so your heels come off the ground. Hold for a second, then slowly lower back down. You can hold onto something if you need help balancing.
• Why it helps: It makes your calf muscles stronger, which helps your legs absorb shock when you walk, so there's less stress on your knee.

4. Straight Leg Lifts

• How to do it: Lie on your back with one knee bent and your foot flat on the floor. Keep the other leg straight. Slowly lift the straight leg a little bit off the ground, keeping it straight and your tummy muscles tight. Hold for a second, then slowly lower it down. Do the same with the other leg.
• Why it helps: It makes the muscles in your hips and the front of your thigh stronger without putting too much pressure on your knee.

5. Gentle Knee Bends (Heel Slides)

• How to do it: Lie on your back with your legs straight. Gently slide the heel of one foot towards your bottom, bending your knee as much as feels okay. Hold for a moment, then slowly slide your heel back to where you started. Do the same with the other leg.
• Why it helps: It helps your knee bend more easily and reduces stiffness.

Important Things to Remember

• Listen to your body: If any of these exercises hurt a lot, stop right away. A little bit of pulling is okay, but sharp pain is not.
• Start easy: Do just a few of each exercise at first, and do more as you get stronger and it feels better. Try to do 10 to 15 of each move, two or three times a day.
• Do it regularly: Doing these exercises often will help the most. Even short sessions every day can make a difference.
• Do them the right way: Make sure you're doing the exercises correctly so they help and don't hurt. If you're not sure how to do them right, ask someone like a physical therapist.
• Also, do other healthy things: Keeping a healthy weight, wearing good shoes, and not doing things that make your knee hurt worse are also important.

When Should You See a Doctor?

These exercises can help if your knee pain is mild. But you should see a doctor or a physical therapist if:

• Your pain is really bad or starts suddenly.
• Your knee is swollen, red, or feels hot.
• You can't put weight on your leg.
• Your knee feels like it's locking or clicking.
• The pain doesn't get better with these exercises.

A doctor can tell you exactly what's wrong and help you find the best way to treat your knee pain.

Bottomline

Don't let knee pain stop you from walking. Trying these easy exercises can often give you quick relief and help you enjoy walking again without pain. Just remember to listen to your body, do them regularly, and get help from a doctor if you need it.