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Can walking damage your knees? Know 5 tips about morning walks that you must follow
Sensitive knees are a challenge to walk, but according to experts, it is the best way to maintain your function and reduce your symptoms. And so, always go for a morning walk to help increase mobility, even if you have osteoarthritis. However, there are a few things you should keep in mind so as not to aggravate the problem. Read on to know what they are.
Apart from strengthening your muscles, walking also helps in weight loss and management
Walking is one of the best exercises for full-body cardio for your overall physical and mental health. Starting your day with a morning walk can do wonders, providing health benefits to your body.
Apart from strengthening your muscles, walking also helps in weight loss and management. And while that is great, having the wrong posture or putting too much pressure on your lower body can lead to knee problems like pain, swelling and stiffness. In the long run, it can also lead to osteoarthritis – for which there is no cure.
According to experts, it won’t be too hard on your knees if you follow a few tips.
Always do a warm-up
Before starting your morning walk, do some warm-up exercises that help keep you energetic and flexible. Warm-up can be started by walking slowly and stretching first.
Additionally, applying heat to your joints before walking or taking a warm shower after walking may also benefit you. It is recommended that everyone start at an easy pace, especially when your joints are stiff or aching, as this helps get the fluid in your joints moving. Then, you can increase your speed after a few minutes.
Always start slow
You can always break up your walking program into 10-minute segments—with the ultimate goal being 30 minutes a day. Experts recommend starting at an easy or moderate pace while building endurance.
Eventually, over time, you can aim to walk faster, between 2.5 and 3.5 mph, or any pace that feels challenging, but effective and comfortable.
walk at least 6,000 steps a day
According to studies, people with osteoarthritis benefit the most when they walk at least 6,000 steps a day. If you’re using a phone app to track your steps, make sure you count all your steps throughout the day. Make this your first goal. If you can regularly walk more than this without increasing pain, that’s good.
Choose comfortable shoes
To walk properly without putting too much pressure on your knees, wear shoes that are flat, flexible and flexible in the forefoot and have a low heel-to-toe height. Choose shoes with a wide footbed.
Experts recommend choosing shoes with a heel height of 0.75 inches or less. Proper cushioning in the shoes gives enough support to your knees so that no pressure is felt on them.
Always walk when you are not in pain
If you have a lot of pain or stiffness in the morning, try getting up and walking around for a minute or two every half hour. When you have less pain, you’ll be able to enjoy longer walks and this will help you stay regular.
Choose to walk on soft surfaces
If you have knee problems, it is important to ensure you run on natural surface paths as they are easier on the joints. These uneven, natural surfaces provide a more balanced workout and offer pain-free comfort.
Why is walking good for your knees?,
Moving your knees is the best way you can ensure that the cartilage in your knees gets the nutrition it needs to stay healthy. Being inactive or sedentary can lead to stiff joints and pain in the morning. By moving your joints you help them maintain their function, and you can help them work longer.
Regular exercise also builds the muscles you need to support your knee and maintain its function. Weight-bearing exercises such as walking also help maintain bone health.
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