Your knee has started aching, and the walks you usually enjoy now come with a question. How far is too far? Should you stop altogether? For most recent knee pain, walking is still one of the best things you can do. The trick is finding the distance and route your knee is comfortable with for now.

Why walking helps sore knees

The cartilage that cushions your knee joint relies on movement to circulate the fluid that keeps it healthy. Walking is a gentle, rhythmic way to keep your knee moving and the muscles around it working.

Resting a sore knee completely can leave it stiffer and the muscles weaker, which can make it feel worse when you start walking again.

What may feel different for now

With recent knee pain, you might notice:

• Stiffness in the first few steps, which eases as you get going.
• Aching towards the end of a longer walk.
• More discomfort on hills, stairs or uneven ground.

These are common and do not mean you are causing damage. Many people find their knee feels better on a walk than sitting still for a long time, because movement helps the joint loosen. They are a sign to adjust how far and where you walk for a while.

Finding a comfortable distance

The aim is to walk an amount your knee is happy with now, then build from there. Some ideas:

• Start with a shorter walk than usual, and see how your knee feels afterwards.
• Break longer walks into two or three shorter ones across the day.
• Walk at a comfortable, steady pace.
• If you walk a dog, a shorter route, or someone else taking the longer walks for a while, can help you control the distance.
• If your knee starts to ache during a walk, slow down or rest briefly, then carry on if you can.

Reading how your knee responds

A useful guide is to check how your knee feels later that day and the next morning:

• A mild ache that settles within an hour or so is usually fine.
• If your knee is sorer or more swollen the next morning, make the next walk a little shorter.
• If it feels the same or better, you could add a few minutes next time.

Choosing your route

Your route can make a big difference while your knee settles:

• Choose flat, even paths, rather than hills or rough ground.
• Avoid long downhill stretches for now, as these load the front of the knee most.
• If you need to go up or down stairs or steps, take them one at a time, leading with your stronger leg going up and your sorer leg going down.

Shoes and support

Supportive, cushioned shoes can ease the load on your knee with each step. Walking poles can also take some load off your knees, especially on longer walks or slight slopes.

Easing stiffness before and after

Before you set off, a few gentle movements can help your knee warm up:

• Sitting on a chair, slowly straighten your knee, hold for a few seconds, then lower.
• Standing, holding onto something steady, gently swing your leg forwards and backwards.

After your walk, if your knee feels warm or puffy, a wrapped cold pack for 10 to 15 minutes can help. If it feels stiff, warmth may feel better.

Building strength alongside

Strong thigh and hip muscles help support your knee as you walk. Something to try two or three times a week:

• Sit to stand. Rise from a chair without using your hands, then lower slowly.
• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• Heel raises. Rise onto your toes, pause, then lower slowly.

If you would like to follow along, VIDA has short videos of sit to stands, bridges and heel raises you can use at your own pace.

Building back up

As your knee settles, you can gradually add a few minutes to your walks, or bring back hills and longer routes one at a time. Your VIDA pain check-in is a good way to keep track of how your knee responds as you build up.

What to take away

• Walking usually helps recent knee pain more than rest.
• Start with shorter walks and build up gradually.
• Use the next-morning check to guide how far you walk.
• Choose flat routes and avoid long downhills for now.
• Wear cushioned shoes and try walking poles if they help.

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