This can lead to painful overuse injuries like patellar tendonitis or iliotibial (IT) band syndrome.
A good rule of thumb is to increase your distance or intensity by about 10-20% per week.
This allows your knee joint and the surrounding muscles to adjust.
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Overlooking Gait Issues
Many people have gait issues without being aware of them.
This is a good sign to have your gait assessed by a professional like a podiatrist or physical therapist.
This leaves the joint particularly vulnerable to overuse and injury.
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Lack of Hip Strength and Engagement
Hip and glute strength are essential for proper gait mechanics.
If your hip and glute muscles are weak, your knees may overcompensate for the lack of support.
Over time, this can lead to muscle imbalances, overuse injuries, and joint pain.
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Worn Out/Improper Footwear
Shoes lose their cushioning and support over time.
Wearing shoes past their prime can alter foot mechanics and lead to misalignment issues due to improper shock absorption.
The misalignment can add extra stress and pressure to your knees, causing pain and joint stress over time.
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Stand tall with relaxed shoulders and allow your arms to swing naturally when walking.
Keep your chest lifted and shoulders open.
It can help to imagine a balloon pulling the top of your head to maintain a neutral posture.
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Practicing posture mindfulness while you walk will help reduce knee stress and improve your gait efficiency.
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