Ankle and knee pain from walking is a common complaint that can affect people of all ages and activity levels. Whether you’re a regular walker or someone who enjoys casual strolls, persistent pain in your knees or ankles can hinder your daily activities and quality of life. Various factors, from improper footwear to underlying medical conditions, can contribute to this discomfort. In this article, we’ll explore the most common reasons for ankle and knee pain from walking, how to identify the causes, and when it’s time to seek medical attention.
Overuse and Strain
One of the most common causes of ankle and knee pain from walking is overuse or strain. Walking long distances or engaging in sudden increases in physical activity without adequate preparation can place excessive stress on the muscles, ligaments, and joints of your lower body. This overuse can lead to inflammation, soreness, and pain.
- Walking on Uneven Surfaces: Walking on uneven terrain, such as hiking trails or cobblestone streets, can put additional strain on your ankles and knees as they work harder to stabilize your body. This added stress can lead to pain or discomfort, especially if you are not used to walking on such surfaces.
- Sudden Increase in Activity: If you’ve recently increased your walking distance or intensity, your body may not have had enough time to adjust to the new demands. This sudden change can cause overuse injuries such as tendonitis, muscle strains, or joint inflammation.
Solution: Gradually increase your walking distance and intensity to give your body time to adapt. Stretching before and after walks can also help prevent muscle strain.
Improper Footwear
Wearing improper footwear is another major contributor to ankle and knee pain. Shoes that don’t provide adequate support can throw off your body’s alignment and cause your feet to absorb more impact than they should, leading to pain in your ankles and knees.
- Worn-Out Shoes: Shoes that have lost their cushioning and support can cause your feet to roll inward (overpronation) or outward (supination), which can negatively impact your gait and lead to joint pain.
- Inappropriate Shoe Types: Wearing shoes that don’t match the activity you’re doing—such as using casual sneakers for long-distance walking or hiking—can also lead to discomfort and pain in your ankles and knees.
Solution: Make sure to wear shoes that provide proper arch support, cushioning, and stability for your feet. Replace shoes that are worn out, and consider getting fitted for walking or running shoes by a professional to ensure they match your gait and activity level.
Underlying Medical Conditions
Several underlying medical conditions can cause or contribute to ankle and knee pain when walking. These conditions may require medical evaluation and treatment to address the root cause of your discomfort.
- Arthritis: Arthritis is a common cause of joint pain, particularly in the knees and ankles. Osteoarthritis, the wear-and-tear type, often affects older individuals but can also occur in younger people, especially if they have had previous joint injuries. Rheumatoid arthritis, an autoimmune disorder, can also lead to pain, swelling, and stiffness in these joints.
- Tendonitis: Inflammation of the tendons, particularly in the knees (patellar tendonitis) or ankles (Achilles tendonitis), can cause pain during and after walking. Tendonitis is often the result of overuse or repetitive strain on the tendons.
- Bursitis: Bursae are small fluid-filled sacs that cushion the joints. When these sacs become inflamed, typically due to repetitive motion or pressure, they can cause pain in the knees or ankles, especially when walking or standing for extended periods.
- Plantar Fasciitis: This condition affects the plantar fascia, a thick band of tissue running along the bottom of your foot. When it becomes inflamed, it can cause heel and foot pain that radiates up to the ankles and can alter your walking pattern, eventually leading to knee pain.
Solution: If you suspect an underlying medical condition is causing your pain, it’s important to consult a healthcare professional for an accurate diagnosis and treatment plan. Arthritis, tendonitis, and bursitis can often be managed with physical therapy, medications, and lifestyle changes.
Biomechanical Issues
Your body’s alignment and movement patterns, or biomechanics, can also contribute to ankle and knee pain when walking. Certain structural issues or improper walking techniques can place extra stress on your joints, leading to discomfort and injury over time.
- Flat Feet or High Arches: People with flat feet (overpronation) or high arches (underpronation) are more likely to experience pain in their knees and ankles because their feet don’t distribute weight evenly. This misalignment can place extra stress on the joints, leading to pain during walking.
- Improper Gait: If your walking pattern is not aligned correctly, you may be putting more pressure on certain parts of your body, causing pain in the ankles and knees. This can be due to muscle imbalances, weakness, or prior injuries that affect your stride.
Solution: Custom orthotics or supportive insoles can help correct biomechanical issues like flat feet or high arches. Additionally, working with a physical therapist to adjust your gait and strengthen the muscles around your knees and ankles can improve alignment and reduce pain.
Muscle Weakness or Imbalance
Weak muscles, particularly in the legs, hips, and core, can lead to ankle and knee pain during walking. When these muscles are not strong enough to support and stabilize the joints, additional strain is placed on the knees and ankles.
- Weak Quadriceps or Hamstrings: Weak quadriceps (the muscles in the front of your thighs) or hamstrings (the muscles in the back of your thighs) can cause imbalances that lead to knee pain. When these muscles are not functioning properly, your knees may bear the brunt of the impact from walking.
- Weak Hip Muscles: The hips play a key role in stabilizing the legs while walking. Weak hip muscles can lead to poor alignment, which can cause knee and ankle pain over time.
Solution: Strengthening exercises targeting the quadriceps, hamstrings, and hip muscles can help reduce stress on the knees and ankles. Activities like squats, lunges, and leg lifts can improve muscle balance and joint stability.
When to Seek Medical Attention
While many cases of ankle and knee pain from walking can be managed with lifestyle changes, stretching, and proper footwear, there are instances where you should seek medical attention. Consider consulting a doctor or orthopedic specialist if:
- The pain persists or worsens over time.
- You experience swelling, redness, or warmth around the joints.
- The pain interferes with your daily activities or mobility.
- You have a history of joint injuries or conditions like arthritis.
A healthcare professional can provide a proper diagnosis, recommend treatment options, and develop a personalized rehabilitation plan to address the underlying causes of your pain.
Contact Magic Valley Orthopedics in Twin Falls, ID
Ankle and knee pain from walking can result from a variety of factors, including overuse, improper footwear, underlying medical conditions, biomechanical issues, and muscle weakness. By identifying the cause of your pain and taking appropriate steps to address it—whether through proper shoes, strengthening exercises, or medical intervention—you can reduce discomfort and enjoy pain-free walking once again. If your pain persists, the team at Magic Valley Orthopedics is here to help with expert diagnosis and treatment options tailored to your needs. Don’t let ankle and knee pain hold you back from staying active and enjoying life.