6 Ways to Overcome Knee Pain When Walking that Can Be Done at Home

YOGYAKARTA - Knee pain when walking is a complaint that many people often experience, both young and old. This pain can be in the form of pain, tingling, to pain that appears every time the foot steps. If left untreated, this condition not only interferes with mobility, but also lowers the quality of life.

Simple activities such as walking to the kitchen, climbing stairs, or shopping can feel very uncomfortable. Not a few people end up limiting their movements for fear of knee pain getting worse. Therefore, it is important to understand the causes and ways to overcome knee pain when walking as an initial step for recovery. Quoted from the Orthopedic Specialty Institute, here is the discussion.

Common Causes of Knee Pain When Walking

Knee pain when walking can be caused by various medical conditions. Some causes appear more frequently and have a typical pattern of symptoms. By knowing the causes, you can determine the right treatment. Here are some of the common causes of knee pain when walking.

Osteoarthritis

Osteoarthritis is the most common cause, especially in people over 50 years old. This condition occurs due to the destruction of cartilage so that the bones rub against each other when moving. As a result, walking for a long time often triggers pain, stiffness, and swelling.

Ligament injury

Ligament injuries are also often the cause of knee pain when walking. Sprains or sprains in the ACL, PCL, MCL, or LCL can cause pain, swelling, and a feeling of instability. These injuries not only occur during exercise, but also due to sudden movements in daily activities.

Bursitis

Bursitis is inflammation of the bursa, which is a fluid pocket that serves as a joint cushion. When the bursa is inflamed, the knee feels painful and swollen, especially when walking or bending the knee. The pain is usually localized in a specific area around the knee.

Tendinitis

Tendinitis occurs when the tendon is inflamed due to excessive use. Patellar tendinitis often causes pain in the front of the knee that worsens when walking, jumping, or going up and down stairs. This condition is common among people who often perform repetitive activities.

6 Ways to Overcome Knee Pain When Walking

For mild to moderate pain, home treatments can be very helpful in reducing inflammation and speeding up recovery. Here are some treatments that can be done.

Rest and Changing Activities

Rest is an important first step to reducing the pressure on painful knees. You don't have to stop moving completely, but you should avoid activities that trigger pain.

Routine Ice Therapy

Compressing the knee with ice can help reduce inflammation and relieve pain, especially in the first 48-72 hours after pain appears. Do ice therapy for 15-20 minutes several times throughout the day. Be sure to use a protective cloth so that the ice does not directly hit the skin because it can cause stiff joints.

Compression and Elevation of the Feet

Using elastic bandages or knee guards can help reduce swelling. In addition, elevating your feet to a position higher than the heart while resting helps to facilitate fluid flow. Make sure the compression is not too tight so that blood circulation remains smooth.

Use of Non-Opioid Pain Relievers

Pain relievers such as ibuprofen or acetaminophen can help control pain. These drugs should be used according to the recommended dose and not in the long term without the supervision of a doctor. Keep in mind that drugs only help relieve symptoms, not cure the cause.

Choosing a Foot Support

The right shoes play a big role in reducing pressure on the knees when walking. Shoes with good cushioning and adequate foot arch support help keep the gait pattern balanced. Avoid using shoes that are worn out because they can aggravate knee pain.

Muscle Stretching and Strengthening

After acute pain, light stretching exercises help maintain muscle flexibility around the knee. Focus on the muscles of the front thigh, back thigh, calf, and hip to support joint stability.

Strengthening the hip muscles, especially the gluteus and hip abductors, provides better support for your knee joints and can reduce pain when walking.

This is a discussion of the causes and ways to overcome knee pain when walking. If the complaint continues or worsens, immediately consult a doctor.

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