Does Walking Help or Hurt Your Knees?

What to know after 50, and how to start safely.

Educational information only. This page is not medical advice. See our Medical Disclaimer. Healthnilo may earn commissions from some links on this site (details).

Many people worry that walking will make sore knees worse. For most people with stiff or achy joints, gentle walking is one of the best habits to start. Here is what the Arthritis Foundation says, and how to begin safely.

Why walking can help

Walking strengthens the muscles around the knees and hips, which helps shift pressure away from the joints.
Regular walking moves the joint through a gentle cycle of pressure and release, which helps circulate the fluid that nourishes the cartilage.
It is free, low impact and easy to start.

How much should you walk?

The Arthritis Foundation suggests working up to about 30 to 60 minutes a day at a moderate pace, and its Walk With Ease program is built around this idea. You do not need to start there. Begin with 5 to 10 minutes and add a little each week.

A safe way to start

Wear comfortable shoes with good support and grip.
Choose flat, even ground at first.
Warm up with a minute of slow walking and a few ankle circles.
Keep a pace where you can still talk.
Rest days are fine. Soreness that fades within a day is usually normal.

Stop and get medical advice if

You feel sharp pain, chest pain, dizziness or shortness of breath.
A joint becomes swollen, red or hot, or you have pain with fever.
Pain wakes you at night or gets steadily worse.

Talk to your doctor before you start a new exercise routine, especially if you have a heart condition, recent surgery or a joint replacement. You can also try our morning stiffness guide.

Sources and further reading

These organizations are linked for further reading. They are not connected to Healthnilo and do not endorse this site.