Knee Pain While Walking

This means in general: You cannot just run as a beginner and expect that you will fit without problems. You should prepare yourself for at least 4 weeks with special strength and stretching exercises to get started, in order to safely prevent injuries and overloads!

If there is still pain in the area of ​​your knees, you should follow the following advice:

Pain on the front of the knee

Change the technique from the heel run to the front or mid foot!

As a heel runner, you put the foot in front of the body, which can lead to a higher load on the knee. Try to put the whole foot right under the body at the same time and do some small steps. This can be done well with flat mountain streams, since you run almost automatically on the mountain. The difficulty is then to implement this running technique in the level. Between walking barefoot can help you, because it is so automatically the more resilient bale technology is chosen.

Exercise at the beginning of the change-over takes a maximum of 15 minutes with this technique, as the muscles have to get used to it slowly. The Achilles tendon and calf muscles are significantly more stressed by the forefoot and midfoot. This is, however, only training and the joints are so spared!

Use orthopedic insoles when walking!

A misalignment of the foot often leads to knee problems under load. The inward bending of the foot in “flat feet” is the most common problem, but also very easy to remove by wearing inserts that hold the foot in the correct position under load.

 

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Make a coordination stabilization training for the legs and hip!

Exercise the stabilization of your leg axis by standing a lot on one leg, alternating left / right and up / down. If you are sure of that, close your eyes in the one-leg stand or stand on an unstable ground! Always try to prevent the knee from bending over the front of the mirror and pointing the knee in the same direction as your toe!

Pain on the outside of the knee

Stretch your ankles regularly!

A restricted mobility of the ankle joints can lead to the typical pain on the outer side of the knee, as this leads to a misalignment of the leg axis. On the other hand, make regular stretching exercises for the calf and mobilize your ankles before each run!

Stretch and massage the outside of the thigh!

Massage the outside of the thigh through a massage roll or a tennis ball. So you loosen the Iliotibial Band (ITB), which runs sideways over the knee through too high tonus there, which ultimately causes the pain.

 

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Make a coordination stabilization training for the legs and hip!

Train the stabilization of your leg axis by standing a lot on one leg, alternately looking left / right and up / down. If you are sure of that, close your eyes in the one-leg stand or stand on an unstable ground! Always try to prevent the knee from bending over the front of the mirror and pointing the knee in the same direction as your toe!

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