Training to prevent knee pain after walking with 7 golden tips

To avoid knee pain after walking, you should pay attention to some simple and important points. Here are some golden tips to avoid knee pain after walking: **1. Choosing the right shoes:** - Using suitable walking shoes with soft soles and sufficient support for the arch of the foot. - Shoes designed for sports activities usually have the ability to absorb shock and prevent extra pressure on the knee. **2. Warming and cooling the body:** - Before starting the walk, devote a few minutes to warming up the body. This can include stretching and light movements. - After walking, cooling the body with gentle stretches helps to reduce tension in muscles and joints. **3. Strengthening the muscles around the knee:** - Strengthening exercises for the quadriceps, hamstrings and back of the leg can help stabilize the knee. - Performing movements such as squats and lunges with correct form and without heavy weights can be effective. **4. Attention to walking level:** Walking on softer surfaces such as grass or sidewalks helps reduce stress on the knees. Avoiding prolonged walking on hard surfaces such as asphalt and concrete can be helpful. **5. Maintaining a healthy weight:** Losing extra weight can help reduce pressure on the knee. - Proper diet and regular physical activity help to maintain a healthy weight. **6. Using the correct walking technique:** Maintaining proper posture while walking, including keeping your body straight and using short, natural strides, can prevent extra stress on your knees. **7. Use of assistive devices if needed:** - If there is pain or a previous injury, using a knee brace or medical insoles can help reduce pressure and provide more support to the knee. By following these tips, you can avoid knee pain after walking and enjoy the benefits of this healthy activity. **Learn more: Who is a knee specialist? And how does he diagnose knee pain?**