Walking—it’s something we do every day without a second thought. But what if the way you walk is contributing to your knee pain? Poor walking posture, subtle gait issues, and improper movement mechanics can place unnecessary strain on your knees, leading to discomfort or potentially long-term damage.
At Next Step Physiotherapy, we understand how frustrating knee pain can be, especially when it gets in the way of your daily activities. Our knee pain physiotherapy in Edmonton focuses on gait analysis and correction to identify and address the root causes of knee pain.
Why Walking Posture Matters?
Your gait, or the way you walk, plays a critical role in your overall joint health. When your walking posture is off, even slightly, it can throw off the alignment of your knees, hips, and ankles, leading to knee joint strain. Over time, these small misalignments can snowball into larger issues, such as chronic knee pain or reduced mobility.
Common Gait Issues That Cause Knee Pain
1. Overpronation (Flat Feet)
When your feet excessively turn inward while walking, this is called overpronation. Flat feet are a common cause of overpronation, and this can lead to uneven weight distribution, placing extra pressure on your knees.
- How It Affects Your Knees: Overpronation can cause the knees to cave inward (valgus knee), leading to strain on the inner knee joint.
- What Can Help: Gait correction with supportive footwear, custom orthotics, and targeted exercises can help redistribute weight evenly.
2. Underpronation (Supination)
On the flip side, underpronation occurs when your feet roll outward too much. This gait issue is less common but can still cause knee pain.
- How It Affects Your Knees: Underpronation places stress on the outer knee joint, increasing the risk of pain and injury.
- What Can Help: Strengthening the lower leg muscles and using cushioned insoles can help correct this imbalance.
3. Uneven Stride or Limping
If you have one leg that’s shorter than the other, or you’ve developed a limp due to pain or injury, it can create an uneven gait.
- How It Affects Your Knees: An uneven stride causes an imbalance in the load placed on each knee, leading to wear and tear on one side more than the other.
- What Can Help: A thorough gait analysis can identify the issue, and our physiotherapists can create a custom plan to balance your stride.
4. Heel Striking
Do you tend to land heavily on your heels when walking? This walking posture increases the impact on your knees with every step.
- How It Affects Your Knees: Repeated impact can lead to joint irritation and pain, especially if you’re walking on hard surfaces.
- What Can Help: Gait correction to promote a midfoot strike and cushioning in your footwear can reduce the impact.
5. Improper Hip and Knee Alignment
When your hips and knees are out of alignment, your gait mechanics suffer. This can happen due to weak glute muscles, poor posture, or lack of core stability.
- How It Affects Your Knees: Misalignment leads to uneven pressure on the knee joints, which can result in pain and inflammation over time.
- What Can Help: Strengthening exercises for the hips and core can improve your alignment and walking mechanics.
How Gait Analysis Can Help
Not sure if your gait is causing your knee pain? That’s where a professional gait analysis comes in. Our knee pain physiotherapy in Edmonton uses tools such as pressure mapping systems and motion capture technology to assess how you walk, identifying subtle gait issues that might not be obvious to the naked eye.
What We Look For:
- Foot placement and pronation
- Stride length and balance
- Hip and knee alignment
- Walking posture and muscle activation
Once we’ve pinpointed the problem areas, our physiotherapists create a personalized plan to improve your gait and provide long-term knee pain relief.
Gait Correction for Knee Pain Relief
Gait correction isn’t about completely changing the way you walk—it’s about making small, targeted adjustments to enhance your movement mechanics and reduce strain on your knees. Here’s how we do it:
1. Strengthening Exercises
We focus on building strength in key areas like your glutes, quads, hamstrings, and core to support better alignment and reduce knee strain.
2. Stretching and Mobility Work
Tight muscles can cause your joints to become misaligned, so we incorporate stretches to improve flexibility and restore proper movement patterns.
3. Footwear and Orthotics
The right footwear can make a world of difference. We’ll recommend supportive shoes or custom orthotics to correct pronation issues and provide better stability.
4. Postural Adjustments
Improving your overall posture, including your walking posture, ensures that your joints stay aligned and your muscles work efficiently.
5. Functional Training
We incorporate real-life movements into your treatment plan, helping you improve your gait while mimicking everyday activities like climbing stairs or carrying groceries.
Try These Tips for a Healthy Walking Posture
While professional gait correction is the most effective way to address knee pain issues, Here are some easy tips you can give a shot to improve your walking posture:
- Maintain your shoulders relaxed and avoid hunching forward.
- Engage your core to support your lower back and hips.
- Land softly on your feet, aiming for a midfoot strike instead of a heavy heel strike.
- Take shorter, more deliberate strides to reduce the impact on your knees.
- Choose footwear that offers adequate arch support and cushioning.
Take the Next Step Toward Pain-Free Walking
If you’re experiencing knee pain and suspect your gait might be the culprit, don’t wait to address the issue. Our knee pain physiotherapy in Edmonton offers gait analysis and correction to help you move with confidence and comfort.
Our goal is to get you back on your feet—literally—without the frustration of chronic knee pain. Whether it’s overpronation, heel striking, or another gait problem, our team of skilled physiotherapists will design a treatment plan crafted to your specific needs.
Contact Next Step Physiotherapy today to schedule an appointment and take the first step toward better walking mechanics and lasting knee pain relief. Let’s get you moving pain-free!