Forming Good Walking Techniques
Practice walking barefoot. Having strong, healthy feet will improve the health of your knees, hips, and lower back. Walking around barefoot can help strengthen and condition your feet so that they can support your legs and lower body better. Going barefoot or wearing flexible shoes can also significantly reduce the load on your knees. Try walking around barefoot in your home as much as possible. When you’re outdoors, go for light, flexible walking shoes with low heels that allow your feet to move and flex naturally while you walk.
Walk on even terrain whenever possible. Your knees have to adjust every time you walk on uneven ground. If you can choose where you walk, try to pick somewhere that is flat and even, like asphalt or dirt. Avoid gravel and fields with hidden holes and dips. If you do have to walk on uneven terrain, try to choose paths where you can clearly see ahead of you. That way, you can prepare yourself for whatever you’ll be stepping on.
Wear comfortable shoes that fit well. Walking shoes should be flexible and have strong soles. Buy shoes that are your size and that have good arch support. Avoid stiff or ill-fitting shoes.Tip: Walk around for about 30 minutes before you try on a pair of shoes. Walking swells your feet slightly, and you should buy a shoe that will accommodate that. Avoid wearing flip-flops, since they can damage your feet or put you at greater risk of falling.
Practice good posture. If you are walking with your body out of alignment, it can put unnecessary strain on your knees. Stand with your shoulders back and your head held high. Your neck should be in line with your torso as you walk. Purses, bags, and backpacks can throw your posture off. Try to limit the amount of weight you are carrying as you walk.
Avoid exaggerating your stride as you walk. Try not to reach out unnaturally far with your front leg as you walk. Instead, keep your gait comfortable and avoid straining your legs or knees to step forward. The length between 1 step is different for everyone. Let your body walk naturally and see what is comfortable for you.
Use a walking cane to decrease the weight on your knees. Walking canes or Nordic sticks are helpful if your knees are damaged from stress or arthritis. Walk with a cane on your stronger side and step it out in front of you as you walk on your weaker side. Make sure to get a cane that comes up to your wrist so that you don’t have to bend over to reach it. You will probably only need a 1-point on the ground walking cane to start. If you need help with your balance as well as knee pain, try a 3-point or quad-point cane. Nordic walking sticks are also great for reducing knee pain. These are light-weight aluminum poles that you carry in both hands and use to push yourself forward as you walk. You can get Nordic sticks at many sporting goods stores.
Strengthening the Muscles Around Your Knees
Warm up your knee joints gradually before doing any activity. Warmups can help improve the flexibility of your knees, preventing injury and pain when you walk. Before each walk or any other activity involving your knees, spend a few minutes doing some gentle knee exercises, such as:Tip: If you have a knee injury, talk to your doctor or a physical therapist about what kinds of warmups are safe for you. Knee bends Straight leg raises Hamstring stretches
Self-massage your knee joints to reduce pain and stiffness. Massaging your knees can help improve circulation and relieve pain and stiffness in your joints. To massage your knees, wear comfortable, loose-fitting pants or shorts. Sit with your feet flat on the floor and use deep, gliding strokes with the heel of your hand to massage your thighs and knees. Next, gently massage around your knees with your fingertips. You can also purchase self-massage tools that soothe your knees with heat, vibration, or gentle compression.
Do lunges to strengthen your quad muscles. Stand with your feet straight ahead and reach one foot back behind you. Bend both of your legs until your back leg is at a 90° angle, then slowly straighten up again. Repeat a set of 10 lunges on each leg once a day. Lunges build up the muscles surrounding your knees, which will take pressure off of them as you walk. Doing too many lunges can strain your knees. Don’t overdo it, especially when you first start out.
Practice glute bridges to strengthen your legs and rear. Lie on your back with your feet tucked toward your rear. Lift your hips up toward the ceiling and bring them back down slowly. Repeat this exercise 10 times once a day.Tip: Make sure to engage your core while you do this exercise so you don’t strain your back.
Sit in a chair and lift your feet up one at a time to strengthen your quads. Sit up straight in a chair with your feet flat on the ground. Lift one leg slowly up from the floor until it is sticking out straight in front of you. Lower it slowly back to the ground. Repeat this 10 times on each leg once a day. Practice good posture as you sit in your chair in order to engage the correct muscles.
Do squats to strengthen your legs. Stand with your feet shoulder-width apart and your toes pointed forward. Slowly bend your knees until you reach a sitting position. Slowly straighten your legs until you are standing up again. Repeat this movement 10 times once a day. Make sure your knees do not go out to the side or you could strain them.
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