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What helps with knee pain for walkers?

Woman walking

Fitness expert and personal trainer Larysa DiDio discusses knee pain when starting a new exercise routine, such as walking, and looks at what helps.

Q I’ve started a walking routine and my knees keep hurting. Should I stop?

A When you start a new routine, a little pain is quite common. If it persists, you should talk to your doctor. Change one aspect of your program a week to minimise stress on your joints and injury. Pick either frequency, intensity or duration to make your program harder. For example, if you decide to pick up your workout by doing an extra day or two, don’t go faster, or at a steeper incline.

The solution Next time your knees feel sore (or, better still, before they start hurting), do these two quick and easy stretches.

Hamstring stretch Place an extended leg on a slightly elevated surface (like a footpath kerb) and reach your opposite arm to your knee or ankle. Hold the pose for 10 to 15 seconds, then repeat on the other side.

Quadricep stretch Standing straight, bend your knee and grab the top of your foot behind you, then gently pull your heel towards your bottom. Keep your chest up the whole time. Hold for about 10–15 seconds and then repeat on the other side.

First published: Oct 2020

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