Are you experiencing some knee pain? Or is it stiff and itchy due to arthritis? We bet the last thing you wish to do is get on your feet and move your joint around. You are probably worried that that walk might make the pain worse by adding extra pressure on it. However, walking may have the opposite effect. Read on to find out how walking can help with knee pain.
If you visit any Physiotherapy Clinic in Singapore, the physiotherapists would suggest physical therapy to help ease your pain. Moreover, walking helps your knees feel better by sending more nutrients and blood to your knee joints. So, if you want an easy way to get on the road to recovery, try walking. You can do it anywhere, and it’s as simple as putting on the right shoes and placing one foot in front of the other.
However, there are instances when walking might worsen the injury. For instance, if you fell and injured your knee, you should lay down and give your knee some rest, least the swelling increases. Moreover, if you dislocate, sprain, or fracture your knee, it’s advised to rest, elevate, compress and ice the joint for at least 48 hours.
What are some causes of knee pain?
Physiotherapists in Singapore say that knee pain can be in a specific knee area or diffused throughout the joint. It all depends on the level of damage caused to the knee joint. While there are various reasons for the pain, individuals usually experience mild to extreme pain and discomfort in the knee joint. Some causes of knee joint pain include:
- Age-related problems
- Injury from an accident
- Dislocation, sprain, and fracture
- Underlying infection
How walking can help with knee pain
While walking may be the last thing you think of when dealing with knee joint pain, it’s actually beneficial. There is a wide range of benefits to your knee joints when you perform the simple act of walking. Many of which might help decrease the pain in your knee joints. Therefore, staying active daily is one of the best ways to manage the pain in your knees.
The simple act of walking can help with knee pain in the following ways:
It relieves stiffness
Getting on your feet and moving on a daily basis is a form of knee pain treatment. It may reduce the soreness and joint stiffness that are associated with inactivity. Walking helps stretch the muscles surrounding your knee joint. You might find it painful to move your knee joint at first, but it gets better as you continue.
It encourages weight loss
Another significant benefit of a routine walking program it’s the impact it has on your weight. You can burn up to 200 calories if you take a 30-minute walk at a quick speed. Combining a healthy diet with your routine walks can result in substantial weight loss.
Moreover, there is about four times less stress and pressure on your knee joints for every pound you lose. As we all know, you’ll experience less pain with less pressure on your knees. So, walking is a great low-impact exercise to help you with your weight loss. Accordingly, weight loss is a form of knee pain treatment.
It helps with the regeneration of cartilage
If you suffer from age-related joint deterioration or osteoarthritis, the cartilage within the joint surface thins down. The cartilage is a tissue that supports the joint and helps absorb the pressure on your knees. As the cartilage tissue degenerates, everyday activities like standing, climbing stairs, and squatting may become painful.
Major parts of the knee cartilage get no blood flow. The tissue gets its nutrients from the joint fluid that circulates in the knee joints as you move. So, as you walk, the cartilage is compressed to accommodate new joint fluid in the knee areas, increasing oxygen and nutrient supply in the joint. In the process, the cartilage regenerates to absorb the knee pressure and reduce the pain. Furthermore, walking also strengthens the bones forming the knee joint.
It strengthens muscles
Walking can also be a form of knee pain treatment as it helps strengthen your thigh and calf muscles. Always make sure that you walk on the right surfaces with the right pair of shoes. The stronger your calf and thigh muscles are, the more weight and pressure they can hold.
Moreover, the muscle can offer additional support to your joints. Taking some weight and pressure off the weakened joints may result in a decrease in stiffness and pain. Stronger muscles also give you easier motion.
It improves your balance
Lastly, walking helps with knee pain as it improves your balance. Your pelvis and spine align to your trunk and maintain your gait and posture as you walk. With the right balance, your knees receive proportional amounts of pressure and weight, ensuring each knee joint receives the right amount of pressure to reduce knee pain. Moreover, walking helps improve your balance by reducing your risk of falls.
Physiotherapy Clinic in Singapore
If you are suffering from extreme knee pain, you can always visit a Knee Pain Treatment Clinic in Singapore for professional help. Physiotherapists in Singapore use methods aimed at providing better mobility and flexibility to the knee joints. They will help you manage the sudden or regular knee pain you experience.
After examining your knee, the physiotherapist can help you develop a knee pain treatment plan suitable for your exact problem and needs. The therapists may use ultrasound, manual therapy, or electrical stimulation to help with your pain.