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Which sport should you do when your knees hurt?

Do you think that having a knee problem means you can't exercise? Or perhaps you've tried taking a break, but your knee pain keeps coming back when you start exercising again? We're here to help you understand why and show you what you can do to change this.

Why do your knees hurt?

Before we start looking at which sport might be right for you (psst... walking), it's important to pinpoint the potential causes of your knee problems:

          IMPACTS                                      OVERTRAINING

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When you train too often and too fast , you don't give your muscles enough time to regenerate, because you are using them before they've had a chance to rest. Baptiste Gicquel, podiatrist, tells us more about your body's capacity for adaptation." You have to start off with gentle exercise if you want to increase your adaptation threshold. You will strengthen your tendons as well as your bones and muscles. Say goodbye to tendinitis!"
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Impacts occur during many different sports such as running, athletics, football, and dancing. Repeated impacts lead to the premature wear of bones and the tendons that link bones together, which means that the bones rub together. Luckily, walking is gentle on the knees! On the other hand, you should know that it is a very comprehensive sport.

             INCORRECT MOVEMENTS                               SEDENTARY LIFESTYLE

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A sedentary lifestyle can lead to a rapid loss of muscle mass, and therefore it's important to avoid impacts. If you have arthritis and a sedentary lifestyle, Baptiste, podiatrist, strongly recommends "avoiding inactivity, because this will only maintain the condition." The best way to re- build up your muscles gradually and gently is to get moving by doing regular exercise! Need some motivation?
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Incorrect movements can also be a cause of knee pain. A pronator step will make the knees turn inwards. If you experience pain when repeating this movement, it means that other muscles are being used to compensate. In this case, you should consider seeing a specialist, who can provide you with a diagnosis and solutions to help you avoid pain and even injuries.

Walk to reduce impacts

When you walk, you always keep one foot on the ground. If you are more used to running, or playing rugby, tennis etc., you will find that walking significantly reduces impacts. In fact, when you walk, you are supporting one and a half* times your body weight, compared to five to eight times (according to your speed) when you run!

*However, if the walking movement isn't carried out correctly, you will be supporting twice your body weight rather than one and a half times, and therefore it will be more traumatic. This is why it is so important to choose the right equipment.
 

 Nordic walking, with poles of course, will also save your knees. It takes 30 to 35% of pressure off them. "When there are hills to go down, this is a significant saving! " says Baptiste.

 

The "Newfeel Marche Sportive" and "Newfeel Marche Nordique" Facebook groups are run by the walkers themselves. You will find a friendly group, where you can share your sporting experiences. You will be inspired by the beautiful landscapes shared in certain posts, even if you are currently convalescing. Check them out!

Other benefits of walking

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Other than reducing impact, fitness walking gives you the opportunity to work on your breathing in a gentle way in order to gradually increase your lung capacity as well as your endurance.

This sport also allows you to improve your balance and your coordination because, as well as using your legs, you also need your arms to help you walk.

Finally, fitness walking shows you that carrying out the specific movements of this sport correctly will allow you to make progress and gain in speed. This is particularly true for the foot motion, as the heel strike, foot placement and push off are all enjoyable movements to carry out.

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