One unpleasant effect of aging is knee issues, which can arise from multiple causes including osteoarthritis, but below are eight walking tips for seniors with knee problems.
Select the Proper Shoes
The shoes you wear must be flexible and flat, with a forefoot that is bendable and a lower toe to heel drop. Footwear that elders will want to avoid includes heavier shoes, high heels and anything with pointy toes. The most optimal footwear has a toe box which is broad and heels should be no taller than ¾ inches.
Gradually Increase Your Walking Time
Health professionals agree that the best way to alleviate knee discomfort is to walk, but you don’t want to overdo it. Gradually build your walk time by starting off with ten minute segments, while reaching for an eventual goal of thirty minutes each day. You’ll want to begin with an easier pace and then walk moderately fast as your endurance increases. Your long term goal is to be capable of walking briskly at a speed of two to three miles per hour.
Lose Weight
Walking around with excessive weight is a leading cause of knee problems. The fastest way to shed the pounds is by changing your diet. Cut out the junk food and switch to a diet rich in fiber and vegetables so you can develop a slimmer figure and alleviate the pressure on your knee joints.
Walk on Softer Surfaces
Walking on softer surfaces is another way of dealing with knee issues. Examples of natural surfaces include pea gravel, dirt and bark dust and indoors you should consider installing carpets if you haven’t already done so. Hard surfaces that you’ll want to avoid unless you have no other choice are concrete.
Install Inserts
When your knees are sensitive, you’ll want to avoid footwear with arch supports. Instead, you want to wear shoes that allow your feet to shift naturally. It is possible to purchase orthotics in most pharmacies which is a type of insert that will give your feet extra support and cushioning, but the brand you purchase should be recommended by a podiatrist or doctor.
Practice Cycling
By practicing cycling through the usage of a bicycle or stationary bike, you will be able to develop the opposing leg muscles which will provide your knee with the support needed to walk. Aside from traditional bikes there are also under desk cycles which you can purchase and use while sitting down in front of a desk.
Warm Up
If your knee problems are serious, you might need to warm up before walking. This can be accomplished by exposing your joints to heat such as from warm water. When you walk it is best to begin slowly to give the joint fluid time to become mobile.
Utilize Cold Packs and Walking Poles
After you’re done walking, cold packs can be applied to your knees to minimize inflammation and encourage the joint fluid to move. Some elders have also purchased walking poles which provide unmatched stability while also minimizing the joint fatigue that they normally experience from walking.
