Physical therapists warn of walking errors causing knee pain

Physical therapists are warning that certain walking habits can transform a beneficial activity into a source of knee pain. According to reports, common mistakes include increasing walking distance or weekly frequency too abruptly. Experts recommend a gradual increase of no more than 10 percent per week to allow muscles and joints to adapt.

Other problematic habits include taking steps that are longer than natural, which increases loading forces on the leg and knee. Uneven weight distribution, such as relying more on one foot or pressing with the forefoot rather than balancing weight between the heel and toes, can also increase strain on specific parts of the leg.

Additionally, descending slopes with wide steps can double the pressure on the thighs and knees. Specialists suggest slowing down, shortening steps, and slightly leaning the body from the hips when walking downhill. Proper footwear that balances support and cushioning is also essential for joint health.