Why Your Knees Hurt When You Walk - Common Causes Explained

Knee pain is fairly common - around one in four adults experience it at some point in their lives - and it often seems to get worse after walking. Many people assume it is simply due to age, but in many cases there is an underlying cause that may be treatable. Figuring out the root cause of the pain is important, as it helps guide recovery and prevent long-term issues.

How the Knee Works

The knee is one of the most complex and hard-working joints in the body. It is made up of three bones that meet together, protected by cartilage that allows them to glide without friction.

Strong ligaments keep the joint stable, while tendons connect the muscles of the thigh and calf to help the knee bend and straighten.

Every step you take loads the knee with around two to four times your body weight, which is why it is so prone to irritation when something is not quite right.

If your feet roll in, your hips are weak, or your posture is out of balance, the knee often compensates and ends up taking more strain than it should.

Common Causes of Knee Pain When Walking

Overuse or Repetitive Strain

Knee pain often develops when the joint is being asked to do more than it is used to. Walking puts repeated load through the knee, and over time this can cause irritation, especially if you suddenly increase your activity levels.

Long shifts on your feet, a new exercise routine, or walking more than usual could cause the knee to feel achy, stiff, or sore, and the discomfort often builds gradually rather than appearing all at once. Giving the joint time to recover, improving strength in the surrounding muscles, and making sure your footwear offers proper support can all help ease this type of strain.

Poor Foot Posture and Alignment Issues

Did you know that knee pain is often caused by the feet? If you overpronate, have flat feet, high arches, or other alignment issues, this puts extra strain on the knees. Many of our patients at The Comfoot Zone have found that custom-made orthotic insoles eased or reduced their knee pain. They also help to prevent further damage and can even delay or reduce the likelihood of future knee or hip replacements.

Weak Hip and Glute Muscles

If there is weakness in the hips, this can also be a factor in knee pain, since the hips help control knee alignment.

Another factor that may contribute is weak glute muscles, which can cause the knee to drift inwards. This is more common than many people realise and can be a risk factor in those who are post-partum, hypermobile, or returning to activity after a long period of inactivity.

Arthritis or Age-Related Changes

As we age, we are more prone to developing painful conditions such as arthritis, which becomes more common after the age of 45. Symptoms include stiffness, morning pain, and swelling.

If it is arthritis, does this mean you should limit how much you walk? Not necessarily. In fact, walking can be very beneficial when done correctly.

Old Injuries That Never Fully Healed

If you injured your knee in the past, perhaps from a fall or impact, it may have caused a sprain or soft tissue injury that never fully healed. This could leave you with underlying weakness or scar tissue that leads to pain after activity.

Inappropriate Footwear

Did you know that your choice of footwear can also affect your knees? Shoes that are too soft, overly worn, or lack proper support, such as flip flops or ballet pumps, can make existing posture or alignment issues worse and place extra pressure on the knee joint.

Hypermobile Joints

If you suffer from hypermobility, it is common to experience joint pain. Hypermobility means that your joints are more flexible and less supported than they should be, so knees may overextend more easily, increasing strain on ligaments and tendons.

Does this mean you simply have to put up with the pain? Not at all. Those with hypermobility often find that strengthening exercises and orthotics help to relieve or reduce discomfort.

Signs It Is Time to Seek Help

So when should you think about seeing a professional? If you have had knee pain for more than two to three weeks, notice swelling, locking, clicking, or instability, pain that worsens with stairs, hills, or standing up after sitting, or pain that interferes with daily activities, these are all reasons to seek advice and treatment.

How a Clinic Assessment Helps

A professional assessment can make a huge difference when it comes to understanding and treating knee pain. During a biomechanical assessment with Terry, our physiotherapist and biomechanics specialist, he will look closely at your foot posture, knee alignment, hip strength, and overall gait pattern to pinpoint what is contributing to the discomfort.

By identifying the root cause rather than just treating symptoms, we can help prevent long-term issues and support better movement throughout the body. Depending on the findings, we may recommend off-the-shelf insoles for your shoes, custom-made orthotic insoles using our heat-moulded Sidas system, or another personalised treatment plan. Acupuncture is also available for those who may benefit from additional pain relief.

Practical Ways to Reduce Knee Pain

So what can you actually do to reduce your knee pain? Strengthening exercises for the glutes, quadriceps, and calves can help, along with stretching tight leg muscles. We recommend doing this under the guidance of a professional to avoid causing further strain.

If you find your knee pain worsens after walking, start with supportive shoes and walk for shorter periods, gradually increasing the duration each day. We strongly recommend seeing our biomechanics expert, Terry, for an assessment to see if you would benefit from insoles or orthotics, as these can make a huge difference in reducing pain and preventing further damage

As we have seen, most knee pain can be managed and treated, making it much easier to live with. Identifying the root cause of the pain helps to determine the best course of treatment, and it is always better to catch an issue early to prevent it from getting worse.

We are always happy to help with advice or treatments here at The Comfoot Zone. Feel free to reach out to us using the details below if you would like to ask any questions or book an assessment.

Contact us: hello@comfootzone.co.uk | 01903 532159