Knee Discomfort After Running and Walking: Causes and Solutions

There is a feeling of soreness in the knee joint after jogging and brisk walking?

After jogging for 15 minutes, I start to feel soreness in my left knee joint.
When walking briskly, this occurs after 30 minutes.
However, after reducing my walking speed, I still do not feel soreness by the end of an hour.
This soreness phenomenon occurs even after a day of rest, despite my routine of jogging or brisk walking daily.
When swimming the breaststroke for 1,000 meters, which takes about 40 minutes, there is no soreness in my knee joint, nor do I experience any after cycling for an hour.
When I feel soreness, it does not accompany any pain.
However, after feeling sore, when I squat down to touch my calves to my thighs, I experience a sensation of swelling.
What could be the reason for the soreness in my knee joint? If I switch to swimming and cycling for a period of time, will I still be able to jog or walk briskly afterward? Or has my knee joint already degenerated (I have previously had X-rays taken, which confirmed cartilage wear), and would it be best to continue with swimming and cycling? Thank you for taking the time to respond to my questions.

Jensen, 60~69 year old female. Ask Date: 2015/08/25

Dr. Shi Guozheng reply Orthopedics

If X-rays show signs of wear, it is classified as osteoarthritis.
Joints with this issue tend to become inflamed after activity, leading to soreness.
Swimming or cycling minimizes the impact on the knee joints, resulting in less discomfort.
When walking, the force on the knee joint can be one times the body weight, while going up and down stairs may increase it to five times, and running can elevate it to seven times.
Therefore, it is advisable for individuals with knee joint issues to avoid running and jumping activities.

Reply Date: 2015/08/25

More Info

Knee discomfort after running or walking can be a common issue, especially for individuals who engage in these activities regularly. The symptoms you describe, such as feeling soreness in the left knee after jogging for 15 minutes and experiencing discomfort after fast walking for 30 minutes, suggest that there may be underlying factors contributing to your knee discomfort.

Possible Causes of Knee Discomfort
1. Overuse Injuries: Engaging in repetitive activities like running or walking can lead to overuse injuries. These injuries often manifest as soreness or discomfort in the knee joint due to the stress placed on the muscles, tendons, and ligaments surrounding the knee.
2. Patellofemoral Pain Syndrome (PFPS): This condition, often referred to as "runner's knee," is characterized by pain around the kneecap. It can be exacerbated by activities that involve bending the knee, such as running or walking, especially on uneven surfaces.

3. Muscle Imbalances: Weakness or tightness in the muscles surrounding the knee, particularly the quadriceps, hamstrings, and calves, can lead to improper tracking of the kneecap during movement, resulting in discomfort.

4. Cartilage Wear: Since you mentioned having previously undergone X-rays that indicated cartilage wear, this could be a significant factor. Degenerative changes in the cartilage can lead to discomfort during weight-bearing activities.

5. Inflammation: The sensation of swelling or a "puffy" feeling in the knee after certain activities may indicate inflammation in the joint. This could be due to bursitis or synovitis, where the bursa or synovial membrane becomes irritated.

Recommendations for Management
1. Cross-Training: Since you have found that swimming and cycling do not cause discomfort, incorporating these activities into your routine can help maintain cardiovascular fitness while reducing stress on your knees. Swimming is particularly beneficial as it is a low-impact exercise that strengthens muscles without putting pressure on the joints.

2. Gradual Return to Running: If you wish to return to running or fast walking, consider a gradual approach. Start with shorter distances and lower intensity, and pay attention to your body's signals. If discomfort arises, it may be wise to reduce the intensity or duration further.

3. Strengthening Exercises: Focus on strengthening the muscles around your knee, particularly the quadriceps and hamstrings. Exercises such as leg raises, squats, and lunges can help improve muscle balance and support the knee joint.

4. Flexibility Training: Incorporate stretching exercises to improve flexibility in the muscles surrounding the knee. This can help alleviate tightness and improve overall joint function.

5. Proper Footwear: Ensure that you are wearing appropriate footwear for running or walking. Shoes that provide adequate support and cushioning can help reduce the impact on your knees.

6. Consult a Specialist: If discomfort persists despite these measures, consider consulting a physical therapist or orthopedic specialist. They can provide a tailored rehabilitation program and assess your knee for any underlying issues that may require more specific treatment.

Conclusion
In summary, the discomfort you are experiencing in your knee after running and walking may be attributed to a combination of overuse, muscle imbalances, and potential cartilage wear. While swimming and cycling are excellent alternatives that can help maintain fitness without aggravating your knee, it is essential to approach a return to running with caution. Strengthening and flexibility exercises, along with proper footwear, can significantly aid in managing your symptoms. If issues persist, seeking professional guidance is advisable to ensure a safe and effective return to your preferred activities.

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