Walking should be a welcome daily activity that doesn’t come with discomfort. Yet, for many, daily steps can come with either a sharp or throbbing sensation of knee pain. Knee pain can arise from a multitude of reasons—overuse, weakness, injury, aging, and muscle imbalances. The good news is most people will respond to a combination of stretches and strengthening exercises. If you have been experiencing knee pain when walking, incorporating a mix of stretching and strengthening exercises can bring knee pain relief. This post reviews the most common reason for developing knee pain when walking and goes over exercises and other ways to incorporate into your daily life for pain relief.
**This is not medical advice. Please consult your medical provider for more information.
Understanding Knee Pain
When dealing with knee pain when walking, it’s essential to understand the common culprits behind the discomfort. Frequently, the issue stems from a combination of insufficient mobility and a lack of muscle strength in certain muscle groups. Specifically, your quadriceps, hamstrings, and gluteals are all muscle groups you want to pay attention to. This is what is often referred to as a muscle imbalance.
Understanding the specifical cause of your knee pain is crucial as it gives you the knowledge to tailor your exercise routine to address your specific issue. For examples, if muscle weakness is of concern, focusing on strengthening a weak muscle or muscle group should be prioritized. If stiffness is a problem, emphasizing stretching and mobility work should come first.
What Leads to Muscle Imbalances?
When there is no specific injury that occurs, you have to look at another potential source of pain. Repetitive movements and poor form often lead to the muscle imbalances around the knee that then result in the pain you feel when walking. Again, you have to look at the source of the pain. Some individuals may only be dealing with a strength issue. Others may have stiffness somewhere. Most will have a combination of both. If you try to work on a problem that isn’t there, as in, you stretch a muscle that doesn’t necessarily need to be stretched, then the issue will not be fixed.
How Stretching Reduces Knee Pain
Muscles around the knee joint can become stiff from overuse or from lack of movement. If these muscles are stiff, they may cause pain as you attempt to use them through their available range. You may also feel a pulling sensation as you use your leg depending on how stiff the muscles are.
The knee needs to be able to flex and extend through different ranges depending on the activity you are performing. A stiff muscle can make it difficult to walk. An example would be your hamstrings.
The hamstrings flex (bend) the knee. If that muscle is stiff and you can’t fully extend your knee, you are going to have difficulty stepping forward. The knee should be fully extended when you step forward so you can strike the ground with your heel. For many people who have stiff hamstrings, they strike the ground with a flat foot. They are not able to take the full step they need because they cannot straighten their knee fully.
An altered gait pattern may eventually lead to knee pain and areas of pain throughout the lower leg and back. Stretching stiff muscles that are keeping you from moving how your body was intended will help you gain your range of motion back. It will also set you up for then being able to strengthen those muscles.
How Strengthening Reduces Knee Pain
Along with being able to move, your muscles also need to have adequate strength. Not having the strength or endurance to walk long distances can further lead to muscle imbalances.
The muscles of your knee joint need to be strong to help you walk, especially for long distances. It is also important to look at the muscles above and below the knee as this will also affect what happens at the knee (i.e. muscles of the foot/ankle and hips).
Walking is a repetitive movement. The muscles of your legs need to be able to handle the repetitive motions. If a specific muscle is weak, others are going to make up for that weakness. Again, this drives the cycle of muscular imbalance.
Related Posts On Knee Pain
- Chronic Hamstring Stiffness? Here’s What You Need to Know
- Knee Pain Hiking Downhill: Prevention and Treatment
- How to Strengthen Knees for Function and Performance
- Physical Therapy Exercises for Knee Pain: How to Reduce Arthritic Pain
- Knee Pain Walking Down Stairs? This Can Help!
Exercises for Knee Pain When Walking
Here are a stretches and strengthening exercises for knee pain when walking. While this is a non-exhaustive list, it is a good place to start with addressing the common areas of stiff muscles and working to effectively strengthen muscles needed for walking.
Standing Quad Stretch
Stand and grab your left ankle by bending your knee. You can hold onto something sturdy with your right hand if you need help keeping your balance.
Pull your left heel towards your bum. Keep your tail bone tucked under you to prevent arching your low back (like how a scared dog tucks its tail).
You should feel a stretch through the front of your thigh. Hold this position for 30-60 seconds and repeat on the other side.
Supine Hamstring Stretch
If you have a stretching strap, you will need it for this exercise. If you don’t, you can use a belt, towel, or dog leash to assist you during this stretch.
Lie on your back with the stretching strap across the ball of your foot. Keeping your knee straight, pull on the strap and lift your leg up towards the ceiling.
You should feel a stretch in the back of your thigh. Hold this position for 30-60 seconds and repeat on the other side.
Standing Fire Hydrant
Place a resistance band above your knees. Start in a standing position and hold onto a sturdy object to help with balance.
Move your right knee at a 45° angle behind you, not directly to your right side. Then rotate your right leg outwards like you are trying to drop your foot to a lower level than your knee.
Common faults involve arching, lifting, or rotating the back. Try to keep your low back still, only moving from your hip joint. If you feel the muscles working in your butt, you’re doing it right. You should not feel this exercise in your low back if you are doing it correctly.
The video to the right shows both a front and a back view so you can fully see how the leg is moving.
Perform 3 sets of 10 reps on each side.
Resisted Side Stepping
Place a resistance band just above your knees.
Stand in a mini squat position. Step with your right leg out to the right. Lead with your knee and keep your knee over your 1st and 2nd toes at all times. This will help you use the muscles on the sides of your hips.
Then step with your left leg inwards as you continue side stepping to the right. Take 5-10 steps to the right then repeat to the left. Perform 2-3 sets.
Wall Sits
With your back flat against a wall, bend your knees until your thighs are parallel to the ground. If this is too difficult, only move partially into the range.
Hold this position with your knees and ankles in alignment with your hips. Try and hold this position for up to 30 seconds and repeat 3 times.
Other Forms of Exercise to Try
There are other ways to strengthen the muscles in your legs. While the exercises provided above are specifically targeting certain areas of the body, it is important to note that there are other ways to exercise.
Water aerobics is a great first start, especially when dealing with higher levels of pain. Water helps relieve pressure on the joints. Not to mention, water can also be very therapeutic for some. It can be a great option for someone new to exercise or those who live a more sedentary lifestyle. It can also be used as a stepping stone to get you stronger prior to trialing land exercises or going to a gym.
Practicing sitting and standing while watching tv or going up and down the stairs in your home can also be beneficial. These are natural, functional ways to strengthen the muscles of the leg and target the muscles that need to be strong when you’re walking. Try incorporating sitting and standing reps during commercial breaks or tell yourself you will go up and down the stairs multiple times throughout the day to seamlessly work in “extra” workout time.
TL;DR
If you are getting knee pain when walking, it could be due to muscular imbalances. It is important for your knee health to stretch what is tight and strengthen what is weak to help prevent muscle imbalance. Exercises for knee pain when walking can enhance movement, reduce discomfort, and plays a crucial role in ensuring knee health. A comprehensive knee pain management strategy involves both exercises for mobility and strength. Give these exercises a try and get rid of your knee pain!
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
