#12 - Knotted Physio - Knee Pain When Walking? It’s Probably Not What You Think

Hello Everyone and welcome back to the Knotted Physio Blog! I hope you all are having a wonderful week and finding some time to get outside and enjoy the fresh air. As always, thank you so much for continuing to read and support this little community. I truly appreciate every message, share and comment that comes through!

Today, I wanted to talk about knee pain. More specifically, knee pain that shows up when walking. This is one of the most common complaints that I hear from people, especially as they get a little older or start trying to become more active again.

Now, most people immediately assume that if their knee hurts, there must be something seriously wrong with the knee itself. They think arthritis, torn cartilage, bone on bone or that they are simply “getting old.” And while sometimes the knee absolutely is the main issue, many times the real problem is actually coming from somewhere else entirely.

Surprised? I know a lot of people are when they hear this.

One of the biggest things that I look at when someone has knee pain is their hips. Matter of fact, weak hips are one of the most overlooked causes of knee pain that I see in physical therapy.

Think about it this way. Your hips help control the position of your legs when you walk, squat, climb stairs and move around throughout the day. If the hip muscles are weak, especially the muscles on the outside of the hips, the knees can start collapsing inward slightly with movement. Over time that puts extra stress on the knee joint.

I can’t tell you how many patients have come in convinced that their knee was the problem, only to find out their hip strength was extremely weak. Once we started strengthening the hips, their knee pain gradually improved.

Another area that can contribute is ankle mobility. Now, I know that sounds strange too. But remember, the body works as one big connected system. If the ankle is stiff and not moving properly when walking, the knee often has to compensate for that lack of movement.

Have you ever seen someone walk really stiff legged? Sometimes that movement pattern can create extra pressure on the knees because the joints below and above are not doing their jobs correctly.

And then there is the core. Yep, the core again! Poor balance and trunk stability can change the way we walk and move, which can also place more stress on the knees over time.

One thing that I think is really important to mention is that pain does not always equal damage. I think people become very fearful when they feel pain in a joint. Immediately they think they are wearing something out or making things worse. Sometimes tissues are simply irritated, overloaded or not tolerating movement well at that moment.

Now, of course there are situations where more significant injuries occur and it is important not to ignore severe symptoms. Swelling, instability, locking of the knee, significant weakness or inability to bear weight are things that should absolutely be evaluated further.

But for many people, simple strengthening, improving mobility and changing movement habits can make a huge difference.

I had a patient several years ago who loved walking outdoors, but she had reached a point where she could barely make it around her neighborhood without knee pain. She thought she was going to have to give up walking altogether. After evaluating her, we found significant weakness in her hips and balance deficits. Once we started working on those areas, she gradually built her walking tolerance back up and was able to enjoy her evening walks again.

That right there is why I love physical therapy. Sometimes people think they have to stop doing the activities they love, when really the body just needs a little support and retraining.

One of the best things you can do if you are dealing with knee pain is stay moving within reason. Gentle walking, strengthening and mobility exercises are often more helpful than complete rest. The body generally responds well to gradual movement.

So if your knees have been talking back to you lately, don’t automatically assume the worst. Sometimes the knee is simply the area complaining the loudest while the real problem is happening somewhere else.

Well guys, I hope this gave you a little different perspective on knee pain and maybe even some hope if you’ve been struggling with it! The body is pretty amazing and often responds well when we address the root cause instead of just the symptoms.

If you enjoyed this post, be sure to share it with someone who has been dealing with knee pain while walking. You never know who may need a little encouragement today.

As always, Thanks for reading and Go enjoy the outdoors!