6 dangerous walking habits that damage knees

In an article for EatThis, orthopedic specialist Rebecca Stewart pointed out six bad habits to avoid while walking.
1. Walk too much, too fast If you suddenly increase the intensity or distance of your walking, your knees won't have time to adapt, which can lead to painful overuse injuries. It's a good idea to increase your walking distance or intensity by about 10-20% per week.
2. Unnoticeable gait problems Many people have gait problems but don't know it. Supination (feet turning outward), pronation (feet turning inward), or uneven strides can cause your knees to shift when you walk and increase wear and tear on your joints. A simple test is to look at an old pair of shoes and see how the soles wear over time. Special exercises or custom orthotics can help correct gait problems and protect your knees.
3. Walking without strengthening the supporting muscles
If the muscles around your knees are weak, they will have a hard time supporting your knees, especially if walking is your main source of exercise. Incorporating strength exercises for your quadriceps, hamstrings and calves will help keep your knees healthy. These exercises include squats, pulling the leg to the side or back, calf raises, glute muscle stretches and seated leg extensions.
4. Lack of hip strength
If your hips are weak, your knees may overcompensate for the lack of support. Over time, this can lead to muscle imbalances, overuse injuries and joint pain. Lower body exercises such as deadlifts, hip bridges and side-lying leg raises can help strengthen your hips and reduce this imbalance.
5. Wrong shoes
Wearing shoes that are no longer in good condition can change the mechanics of your foot and lead to alignment problems due to improper cushioning. Walking in improperly fitting or incorrect shoes can also lead to foot problems such as joint stretching and tendonitis. Ideally, replace your shoes every 500-800 miles or when you notice wear on the soles.
6. Poor posture
Poor posture can add extra stress and pressure on your knees, causing joint pain and strain over time. Stand up straight, relax your shoulders and let your arms swing freely as you walk. Keep your chest lifted and shoulders open. It may help to imagine a balloon pulling on the top of your head to maintain a neutral posture. | BGNES