Walking is one of the simplest and most effective ways to boost both your physical and mental wellbeing. It’s free, accessible, and can fit into almost any lifestyle. But for many people, especially those recovering from injuries or dealing with chronic joint issues, knee pain can quickly turn a refreshing walk into a painful chore.
Whether the pain is sharp and sudden or a dull ache that builds with each step, there are strategies you can use to manage and reduce discomfort. According to Laura Wilson, a physiotherapist and founder of The Swiss Touch, incorporating a few simple changes into your daily routine can significantly ease knee pain and improve your walking experience.
Below, she shares five key tips to relieve knee pain during walking—along with a 10-minute, equipment-free workout designed to strengthen the muscles around your knees for long-term relief.
1. Rethink Your Footwear
Your choice of shoes can have a dramatic impact on your joints. Poorly cushioned or unsupportive footwear can increase strain on your knees, leading to more pain over time.
“A good pair of trainers that can absorb shock can really help,” says Wilson. “If our muscles are not strong enough to absorb the impact, shoes can provide that support.”
Look for shoes with proper arch support, cushioning, and a snug (but not tight) fit. Running or walking shoes that are designed to reduce impact can make a big difference. While this isn’t a long-term solution to structural issues, it’s an excellent first step—quite literally—for almost instant relief.
Tip: Replace worn-out shoes regularly, and consult a specialist if you have flat feet or high arches. You might benefit from custom insoles or orthotic inserts.
2. Move More Throughout the Day
Sitting for extended periods—especially at a desk—can cause stiffness in the joints, which may lead to pain when you finally get up and walk. Keeping your joints lubricated and mobile throughout the day can help prevent this.
“The key is to move little and often,” explains Wilson. “Our joints need to stay lubricated and movement is really important for that.”
Set a timer to stand or stretch every 20–30 minutes. Even walking around the room or doing some gentle mobility exercises can improve circulation and joint health.
Bonus Idea: Try desk stretches or gentle squats throughout your day. Keeping your legs moving prevents them from stiffening up.
3. Consider Your Lifestyle and Weight
Carrying excess weight puts additional strain on your knees. While not every case of knee pain is related to body weight, managing it can have a noticeable effect on joint pressure and pain levels.
“If you’re getting knee pain, it could be because there’s too much weight going through your knee joint,” says Wilson.
Focus on a balanced diet, stay hydrated, and build a habit of moving regularly. Even modest weight loss can lead to measurable improvements in knee pain for those who are overweight.
Important: Any weight-loss journey should be approached gradually and sustainably—crash diets and excessive exercise can cause more harm than good.
4. Break Up Your Walks Into Smaller Sessions
Trying to power through long walks might be doing more harm than good—especially if you’re experiencing discomfort. Instead of pushing through pain, Wilson recommends breaking up your walks.
“Stick to shorter bursts of movement,” she advises. “Don’t push into any sharp pain. Walk until just before pain starts, then rest and go out and walk more later.”
This method allows you to stay active without overloading your joints, giving your knees time to recover between sessions. It also helps maintain consistency in your fitness routine without increasing your risk of injury.
Try This: Take 2–3 shorter walks spaced throughout your day instead of one long walk. You’ll likely find this gentler on your knees and easier to commit to.
5. Strengthen the Muscles Around Your Knees
Weakness in the surrounding muscles—especially the quadriceps, hamstrings, and calves—is one of the most common contributors to knee pain. Strengthening these areas can help support the joint and reduce strain.
“Often knee pain happens because there’s weakness in the quads, hamstrings, and calves,” Wilson says.
By improving muscle strength and stability, you allow your knees to function more efficiently, with less risk of strain or injury.
Bonus: 10-Minute Knee-Strengthening Workout (No Equipment Needed)
Wilson shares a quick and effective lower-body workout that targets the muscles supporting your knees. This routine is ideal for beginners and requires no equipment—just a bit of floor space and consistency.
Knee Strength Routine (Repeat 2–3 times per week)
- Bodyweight Squats (10–12 reps)
- Wall Sits (Hold for 30–45 seconds)
- Hamstring Curls (Standing or lying down – 10–12 reps per leg)
- Calf Raises (10–12 reps)
- Side-Lying Leg Raises (10–12 reps per leg)
- Glute Bridges (10–12 reps)
Start with the more painful leg first, and match the repetitions on the other side. Always stay within a pain-free range and avoid forcing any movement that causes discomfort.