Knee Pain While Walking – Causes, Types of Knee Pain, and Pain-Relieving Support
Walking is an excellent form of exercise that benefits the heart, blood vessels, bones, and muscles. Since it is less stressful on the joints compared to many other sports, it is a safe option for most people. However, knee pain can occur while walking, especially during longer distances or intensive hikes. In this blog, we discuss the causes, common knee complaints among walkers, and various types of pain-relieving support.
Causes of Knee Pain in Walkers
Overuse
A major cause of knee pain in walkers is overuse. This happens when you walk too much and too quickly without giving your body time to recover or build endurance. Overuse can lead to inflammation and pain in the knee because the muscles, tendons, and joints are excessively strained. It is essential to gradually increase the intensity of walks and take enough rest to recover and prevent overuse injuries.
Improper Footwear
Wearing good walking shoes is crucial for preventing (knee) pain. Choose shoes that provide adequate support and cushioning. Proper walking shoes help absorb shocks and offer stability while walking. Visit a specialized store for personalized advice and consider using insoles for extra support. Insoles can help correct foot posture and distribute pressure, reducing stress on the knees.
Poor Walking Posture
Incorrect walking technique or posture can place extra stress on the knees, resulting in pain and discomfort. Pay attention to your posture while walking. Make sure you walk upright and symmetrically, keep your head up, and relax your shoulders. Land softly on the heel and roll through to the toes to maintain a natural and efficient walking motion.
Muscle Weakness
Weakness or imbalance in the muscles around the knee and hips can provide insufficient support to the joint. Strong muscles, especially the quadriceps, hamstrings, and hip muscles, help stabilize the knee and distribute the load. Imbalances between different muscles or muscle groups can lead to overloading of the knee joint. Regular strength exercises can help strengthen the muscles around the knee and prevent complaints. Focus on exercises that target the quadriceps, hamstrings, and hip muscles. Strong muscles relieve pressure on the knee and reduce the risk of overuse and injuries.
Aging
As we age, the likelihood of knee complaints increases. This is due to the natural wear and tear of cartilage in the joints, which can lead to osteoarthritis. Additionally, muscle mass decreases with age, contributing to muscle weakness and reduced knee stability. Older walkers should regularly engage in low-impact exercises to maintain mobility and muscle strength, reducing knee pain.
Common Knee Complaints Among Walkers
Runner’s Knee (Iliotibial Band Syndrome)
Runner’s knee, or Iliotibial Band Syndrome (ITBS), causes pain on the outside of the knee due to irritation of the iliotibial band. This band runs along the outside of the thigh and can become inflamed from overuse.
Patellofemoral Pain Syndrome (Runner’s Knee)
This syndrome, also known as runner’s knee, causes pain around the kneecap. The pain often worsens during activities requiring repetitive knee bending, such as climbing stairs or squatting.
Meniscus Injuries
The meniscus is a piece of cartilage in the knee that acts as a shock absorber and provides guidance to the joint. Meniscus injuries can range from small tears to complete ruptures, resulting in pain, locking sensations, and limited mobility. For meniscus complaints, braces with lateral support (hinges) are especially important to prevent overloading the meniscus.
Bursitis
Bursitis is the inflammation of the bursa around the knee. It can be caused by overuse or direct trauma to the knee.
Osteoarthritis
Osteoarthritis is a degenerative joint disease where the cartilage in the knee becomes thinner, causing pain and swelling.
Walking with a Knee Brace or Support for Recovery and Stability
If you already suffer from knee pain, a knee brace can provide extra support. A knee brace stabilizes the joint and can reduce pain by providing compression. Various types of braces, such as those with compression material, straps, stays, or hinges, can help relieve pressure on the joint. This is especially helpful for individuals with weak knees, previous injuries, or chronic pain. The compression of the brace can reduce swelling and improve circulation, aiding the healing process. Some braces also offer lateral stability, which is important to limit unexpected movements that could stress the knee joint.
Various knee braces are available, each designed for specific conditions and levels of support. Depending on the severity of your injury, we recommend the following braces and supports:
Bodyvine Lightweight Knee Support Sport
Bodyvine Lightweight Knee Support Sport
Suitable for mild knee injuries
This lightweight knee support sport by Bodyvine provides optimal support and helps prevent injuries during sports. Thanks to its unique three-layer technology, you’ll enjoy maximum compression and comfort. Additionally, this knee support can also be worn in water! The thin material makes it very suitable to wear under clothing. Speed up your recovery with the Bodyvine knee support sport.
Indications:
- Runner’s Knee / Iliotibial Pain Syndrome
- Patellofemoral Pain / Kneecap Issues
- Early Osteoarthritis
- Knee Sprain
- Swollen Knee
- During sports, training, and protection
- General Knee Pain
- Recovery and prevention of new injuries
Bauerfeind GenuTrain S Knee Brace
Suitable for moderate knee injuries
The active GenuTrain S knee brace with hinged rigid stays supports the knee joint during mild instability, meniscus complaints, arthritis, or gonarthrosis. A ring-shaped viscoelastic pad encircles the patella and reduces pain in the front of the knee joint. The combination of hinges and non-elastic Velcro straps in the GenuTrain S provides additional knee support.
Indications:
- Knee Overuse
- After Knee Sprain
- Knee Instability
- Osteoarthritis
- Meniscus Complaints
- (Before or After) ACL Surgery
- (Before or After) PCL Reconstruction
Össur CTi3 Knee Brace
Suitable for severe knee injuries
CTi®3 is the latest addition to the successful CTi brace series. The CTi3 is even lighter than the CTi2 or CTi OTS, making it a comfortable, lightweight, and durable knee brace for ligaments that stabilizes the knee joint. The profile and hinges of the brace have been made slimmer, and its anatomical design makes the CTi3 ideal for both daily activities and sports.
Indications:
- Instability due to rupture of the ACL/PCL
- Post-Ligament Surgery
- Complex Instability (Traumatic or Degenerative)
- Motion Range Limitation (e.g., after collateral ligament injury, meniscus repair, or replacement)
- Knee Rotational Instability
- Combined Instability
- Prevention of severe knee injuries during intense sports activities
The rest of ProBrace’s knee brace collection can be viewed here.
Insoles as Support for Knee Pain
Special insoles made of gel or other cushioning materials can help absorb shocks, reducing the strain on the knee. This is especially beneficial for individuals with gait abnormalities or shoes with minimal cushioning. Insoles, also known as orthotic inserts, can be an effective solution for alleviating knee pain. These inserts are placed inside shoes to provide better foot support and improve body posture. By supporting the arch and evenly distributing pressure, insoles help reduce stress on the knees, relieving pain and preventing further injuries. Insoles also correct foot posture abnormalities, such as overpronation or supination, which can contribute to knee pain. By positioning the feet correctly, they improve the alignment of the knees and hips, leading to better joint function and less pain. Additionally, insoles promote an even distribution of forces during walking and standing, helping reduce strain and tension on feet and knees. This is especially useful for people with knee osteoarthritis or other chronic knee conditions.
Insoles are user-friendly and can easily fit into almost any shoe. They are a non-invasive treatment option that can be customized to the specific needs of the user, often with the help of a podiatrist or orthopedic specialist. Compared to other treatments, insoles are a cost-effective and sustainable solution for managing knee pain, making them a valuable addition to your toolkit for knee health.
