Physiotherapy Or Physiohealth Data Verified

Walking Pattern to Reduce Force on Weight-Bearing Joints

Written by
Tanushree Agarwal
and medically reviewed by iCliniq medical review team.

Published on Apr 24, 2017 and last reviewed on Jun 24, 2019   -  1 min read

Abstract

A change in walking pattern, causes the knee to strike many more times than needed. It affects the ground reaction force distribution, consequently leading to the wear and tear of the knee joint.

Walking Pattern to Reduce Force on Weight-Bearing Joints

What Is Your Walking Pattern?

While walking daily during my fitness sessions in one of the famous parks, I was observing the gait pattern (the behavior of different body parts while walking) of many enthusiastic body conscious people. In about 90% of these people, the commonest thing I observed was a typical slapping sound coming out of their shoes, which were of varying intensity. They also exhibited hyperextension of the knee joint, of the striking leg. There are millions of people in the world, who are conscious about their health and go for regular fitness sessions. But, have any of us given a thought over this, what is the source of this sound and its consequences?

While walking, a leg completes one full circle of striking the ground, leaving it, moving forward and again striking it back. The phase when the foot strikes the ground, it faces a very high degree of the ground reaction force. It can be measured as approximately, double the body weight of the individual. When this ground reaction force is unable to get absorbed by the body, it transforms into sound energy, as energy can only be transformed and not destroyed. This is the tapping noise that we have. Some part of this energy also gets converted into potential energy, which impacts the weight-bearing joints of the body like foot, ankle, knee, and back, resulting in various ailments. It starts with their malfunctioning and then constant pain.

Nature has provided us with solutions for all our problems, irrespective of the age in which we are living. Our body can easily absorb these forces if we avoid few commonly performed mistakes as follows:

  1. The most commonly performed mistake is, striking the leg with a slightly flexed knee. Knee cannot absorb any shock when it is stretched out completely.
  2. Swinging the arms by the side, like you are imitating the leg movement. This will help in reducing the magnitude of the ground reaction force.

With these precautions, it is also necessary to strengthen our muscles of the foot, knee, and back, as they will reduce wear and tear of the joints. So, go out, continue your morning fitness regime and stay healthier by keeping these points in your mind.

Frequently Asked Questions


1.

Does Walking Compress the Knee Joints?

While walking, a leg completes one full circle of striking the ground, leaving it, moving forward, and again striking it back. A change in the walking pattern causes the knee to strike many more times than needed. It affects the ground reaction force distribution, consequently leading to the wear and tear of the knee joint.

2.

What Is the Accurate Way to Walk?

While walking, a leg completes one full circle of striking the ground, leaving it, moving forward, and again striking it back. In the phase when the foot strikes the ground, it faces a very high degree of ground reaction force. 
Our body can easily absorb these forces if we avoid a few commonly performed mistakes as follows:
 - The most commonly performed mistake is, striking the leg with a slightly flexed knee. The knee cannot absorb any shock when it is stretched out completely.
 - Swinging the arms by the side is like imitating the leg movement. This will help in reducing the magnitude of the ground reaction force.

3.

How Much Force Does Extra Weight Put on the Knees?

Extra weight puts a lot of extra energy on the knee while walking. For every pound, an additional four pounds of extra force is added. Some of this energy also gets converted into potential energy, which impacts the body's weight-bearing joints like the foot, ankle, knee, and back, resulting in various ailments. It starts with their malfunctioning and then constant pain.

4.

What Are the Best Positions While Sitting for Knee Pain?

 - In case the individual requires to sit on the floor, crossing the legs may reduce the pressure on the knees.
 - Sitting with knees bent and placing the feet on the ground is a less stressful position for the knees and the ankles.
 - Sitting with knees bent to any one side.
 - Sitting with legs straight ahead.

5.

What Is a Good Distance to Walk Daily?

Walking has been studied for its health benefits, and there are numerous health benefits. The distance an individual walks is not very important; instead, the quality of walking and the number of steps taken hold value. Walking anywhere between 5000 steps to 10,000 steps is considered a healthy activity.

6.

Is Walking Good for the Knee?

Walking has been studied for its health benefits, and there are numerous health benefits. Walking is good for the knee, but not any kind of walking. One must ensure they are walking with the correct technique of aligning the foot, leg, and hip. If not, it can result in knee pain, sore muscles, and hip dislodgment over the long term.

7.

What Is a Good Surface to Walk On?

There are only a few, but many surfaces to walk on. Amongst the most popular and beneficial is pool walking, which means walking inside a pool of water. Mentioned below are the other suitable surfaces to walk on.
 - Treadmill.
 - Track.
 - Grass.
 - Asphalt.
 - Wet sand.
 - Smooth pebbles.
 - Cement.
 - Turf.

8.

How to Naturally Lubricate the Knees?

Lubrication of the knees is vital for the health of the knees and the long life of the knees. Food is one of the best sources to lubricate the knees. Ensuring to inculcate the food below in the diet is a pivotal and natural way to lubricate the knees.
 - Avocado.
 - Salmon.
 - Olive oil.
 - Almonds.
 - Chia seeds.

9.

Is It Better to Walk Once a Day or Twice a Day?

Walking is significant for the overall health of an individual. Quality is more vital than quantity when it comes to walking. Thus, one must focus on walking in the proper manner and technique rather than making sure to walk once or even more than once per day. It is important not to overdo the activity of walking.

10.

When Is the Best Time to Walk?

In general, any kind of exercise can result in positive changes when it is performed in the early hours of the day. This includes walking, which can be done any time before sunrise. Post sunrise, the individual may receive a good amount of vitamin D while walking but may be tired sooner.

11.

Why Does the Knee Hurt When in Bed?

An individual suffering from knee pain while sleeping must pay attention and consult a healthcare provider as soon as possible. Knee pain while sleeping can occur due to underlying orthopedic conditions. Other reasons may be excessive strain regularly or wrong sleeping positions.

Last reviewed at:
24 Jun 2019  -  1 min read

RATING

15

Tags:

Related Questions & Answers


I want a permanent solution for my back and neck pain. What should I do?

Query: Hello doctor, I have been experiencing joint pains in my waist, back, and neck for a year now. Whenever I visit a hospital, I am prescribed NSAID, which gives me only a temporary relief. I want this problem to get solved permanently because it has started affecting my academics. I need your ...  Read Full »

Knee Pain in Old Age - Osteoarthritis

Article Overview: Knee pain is the most common joint problem seen in older adults. Osteoarthritis is its leading cause. Learn more about this condition here. Read Article


Patil Mahaveer Jingonda
Patil Mahaveer Jingonda
Orthopedician And Traumatology

Introduction: Osteoarthritis (OA) is a chronic joint disorder with progressive softening and disintegration of articular cartilage accompanied by the new growth of bone at the joint margins and capsular fibrosis. Osteoarthritis may be asymmetrically or symmetrically distributed and often localized t...  Read Article

Prevention of Joint Pain in Old Age

Article Overview: Joint pain in old age is a significant concern that should not be ignored. Most of us suffer from knee pain or back pain after a certain age. If we follow simple measures in our daily routine, then most of these conditions can be prevented. Read Article


Amrish Tiwari
Amrish Tiwari
General Practitioner

Knee joint pain and backache especially in the lumbar region is a widespread problem. Almost everyone suffers from these problems in life either because of an unhealthy lifestyle or some disease. These are preventable and treatable in most cases, but most people have a disability and pain due to a l...  Read Article

Popular Articles Most Popular Articles

Do you have a question on Knee Pain or Joint Pain?

Ask an expert Online

* guaranteed answer within 4 hours.

Disclaimer: Wellness medicine is not aimed to replace the services of your treating physician or allopathy medicines. Our site's information is to those who are willing to take responsibility for their health, being fully aware that the content published herein would not qualify as a prescription or specific medical advice. If users use the information and stop prescribed medication without their physician's consent, they bear full responsibility for their actions, and iCliniq-Wellness bears no responsibility for the same. Information on Wellness medicine should not be misinterpreted as a cure for any illness, as our body is complex and everyone reacts differently.
 

Disclaimer: No content published on this website is intended to be a substitute for professional medical diagnosis, advice or treatment by a trained physician. Seek advice from your physician or other qualified healthcare providers with questions you may have regarding your symptoms and medical condition for a complete medical diagnosis. Do not delay or disregard seeking professional medical advice because of something you have read on this website. Read our Editorial Process to know how we create content for health articles and queries.