8 Tips to Keep Your Knees Pain Free While Walking

Believe it or not, walking is actually good for the knees, but it’s still critically important to keep your knees injury and pain-free if you want to reach your step goals. Your knee joint is composed of bone and cartilage which relies on joint fluid for nutrition. Guess what? Knee movement ensures that your knees get the joint fluid needed to stay healthy. That’s another reason to get off the couch and get moving.

We often take our knees for granted until the very moment we have to pick ourselves up. You know the feeling … You start to stand and your knees are stiff. It takes you a few seconds to make sure your knees will bend and you flex your legs a few times to ensure they’re working properly. If walking seems to be a monumental task because of knee pain, start slow and take it easy. Do a short walk at an easy pace, or try low-impact walking exercises like water walking as a way to strengthen your knees. Here are 8 tips that you can use today to reduce knee pain and start on a path to healthier knees.

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Here are 8 Tips to Help Keep Your Knees Pain-Free

Maintain a healthy weight.

Woman holding scale - healthy weight concept
ESB Professional / Shutterstock

Every extra pound you weigh puts up to four extra pounds of stress on your knees when you walk or take the stairs. Shedding the weight the can improve pain or even make it disappear. It can be hard to do to intense exercise if your knees feel painful, but you can make healthier eating choices (like swapping out soda) that can help you lose a bit of weight.

Choose your walking surface wisely.

While walking is far lower in impact than running, you can still experience jarring on your knees with each step. Walking on unpaved, natural surfaces (dirt, bark dust, pea gravel) are easier on the joints but in some cases may not be completely flat. Walking on uneven surfaces forces you to engage your leg muscles, which can give a more intense leg workout. It also increases your chances of tripping or injuring yourself, so stay clear of uneven surfaces if you’re dealing with an injury. For even surfaces, choose a cinder track at a school or community park. Asphalt is also easier on your joints than concrete. If you have a knee injury, don’t walk on the grass as this can put more strain on your knees and increases your risk of slipping or tripping. Remember that inclined surfaces like hills are also hard your knees, regardless of the surface.

Make sure to warm up first.

Man stretching legs on bridge during a walk
Maridav / Shutterstock

You may want to apply heat to your joints before you begin walking to help them warm up. You can also do stretching exercises to get your knee joints limber and moving. Start your walk slowly to allow time for your joints to warm up. You can pick up your pace after a few minutes if you want. Think about taking your walks during low-pain times of the day. For example, if you are stiffer in the morning, get up and move around for a minute or two every half hour before walking. You will enjoy your walks more and that will help you be consistent.

Aim for 6000 or more steps per day.

It sounds contrary to what you’d expect, but a study cited by the American College of Rheumatology found that people with osteoarthritis knee pain benefit most when they walk 6000 steps or more per day. Use Pacer to track your steps and walking time so you can follow your progress.

Avoid running stairs (if you have bad knees).

Sporty woman walking up stairs
F8 studio / Shutterstock

Do not run (or walk quickly) up and down stairs unless you are in great shape and you have healthy knees. Doing so puts serious stress on your kneecaps. If you weigh 150 pounds, running up steps can put as much at 600 pounds of pressure on your knees. Stick to exercises that have lower impact on your knees (like walking on level ground), at least until you’re able to get more active and your knees feel a bit better.

Keep moving.

Get up and move around or stretch every 15 minutes. This will keep your joint fluid warmed up and nourishing your knees. Even just a minute of motion can help reduce the health risks of sitting and will be good for your joints.

Choose the Right Shoes.

Close up on walking shoes
KieferPix / Shutterstock

Your shoes should be flat and flexible (check out good walking shoes to see this in action). Walking shoes should be fairly lightweight and bend easily in the forefoot. They shouldn’t have pointed toes — you need room for your toes to flex and be comfortable. Local running stores have experts who can help. Try not to walk too much in dress shoes, heels or flats. Even if your knees are not affected directly, foot soreness can lead to poor posture, which can lead to stress on the knees.

Check your Form and Alignment.

Woman with poor posture due to a heavy backpack
sebra / Shutterstock

Building leg muscle strength and developing proper alignment from your hips to your feet can help to reduce patellofemoral pain syndrome (a common cause of knee pain). Doctors or chiropractors can help with proper alignment while simple exercises, such as lunges, can help build muscle strength.

Avoid inserts with arch supports (unless you’re sure you need them).

Arch supports are not always a good thing. Inserts do not allow your foot to flex naturally which can make knee issues worse. You can use inserts that cushion your foot if you think that helps or your doctor has recommended them.

Conclusion + Important Notes:

If you do experience knee pain, make sure you see a doctor. Your doctor can check and see if you’ve suffered an acute injury and can diagnose your specific problem. You may need a different walking or exercise program, or follow different advice depending on your specific condition. Always consult your primary physician before beginning any exercise program. And, at your next doctor’s visit, discuss your exercise options to find what is appropriate for you.

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If you haven’t downloaded the Pacer app yet, download Pacer for free (on mobile)! You can also check out our website (mobile or desktop) or follow our blog for more great walking and healthy lifestyle tips.

Happy walking!

23 thoughts on “8 Tips to Keep Your Knees Pain Free While Walking

  1. Excellent article on knee fitness. Agree with the necessity to warm up slowly before beginning your walk . I have healthy knees except for an accasional pain caused by tendinitis and find climbing steps great for strength exercise but in the long run not good for the knee as one gets older. I walk 50 k’s a week made up of an early morning 3k walk and golf three times a week. I concentrate and at all times walk on flatter plains if possible. Tried getting back into jogging but I find a brisk walking action just as effective.

  2. Great article. I’m a former marathon runner turned walker. Much easier on the knees for a 65 year old!

  3. Very good info, however after 2 Titanium full knee replacements, maybe some good solid guidance on assisting, people like myself with replacement knees which still ache and can be very painful despite regular spin and walking
    Any advice would be greatfully received

  4. Very good tips on walking and especially knee care. I am already sharing these with my office buddies since we tend to sit for long hours as we work on our computers. I am also faithfully tracking my steps. Thank you.

  5. Thanks on your marvelous posting! I truly enjoyed
    reading it, you’re a great author. I will ensure that I bookmark your blog and will eventually
    come back at some point. I want to encourage you continue your great job, have a nice holiday weekend!

  6. Good article. I’m mid-60’s, overweight and have just started walking the dog, who is also a few pounds too much. We live in rural area so we walk on gravel roads. I’ve noticed that my left knee is bothering me. Because I turn around (to my left), while walking, to check for vehicles coming up from behind?

    But I’m glad I read this. Good tips to follow.

    1. Glad you liked it! Many people have slight differences in their knees, so it could be that your left knee is just weaker or it could be from turning like that. Be careful walking on the gravel roads! I’ve seen advice suggesting you walk against traffic (so that cars on your side are coming towards you). That allows you to see cars coming and make some space. Either way, be careful! You can try turning your whole body instead of pivoting on your knee and see if it helps.

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