Why Does My Knee Hurt When I Walk – and What Can I Do About It?

You’re halfway through your usual walk when that familiar twinge shows up—right in the knee. Sometimes it’s a dull ache. Sometimes it feels sharp and sudden, like your knee just isn’t happy to be moving today. Sound familiar?

Knee pain during walking is more common than you’d think—and while it can feel frustrating (especially when you’re just trying to stay active), the good news is there’s usually a clear reason behind it. And yes, something you can do to feel better.

Your knees: everyday heroes

Our knees work hard. They carry our weight, help us move smoothly, and take on every step, stair, squat and sidestep we throw at them. So when something starts to go off-track—whether it’s a muscle that’s a bit too tight, or an old injury flaring up—your knees will let you know.

Pain while walking might show up in a few different ways:

• A dull ache at the front of the knee (especially around the kneecap)

• Sharp pain on stairs or hills

• Stiffness after sitting for too long

• A wobbly or unstable feeling

• Swelling that comes and goes

It can feel a bit different for everyone. But the root causes? They’re often surprisingly simple.

So… what’s causing it?

There’s no one-size-fits-all answer, but here are a few usual suspects:

🦵 Tight or weak muscles – Your hips, thighs and calves all help support your knee. If one group is too tight or not pulling its weight, your knee takes the hit.

👟 Poor footwear or walking habits – Flat shoes with no support? Overstriding? They might be sneakily contributing to the problem.

🦶 Old injuries – That ankle sprain from years ago? It could have shifted the way you move, putting extra strain on your knee now.

🔄 Wear and tear (like osteoarthritis) – Over time, the cushioning in your knee can wear down. That doesn’t mean you have to give up walking—it just means a new plan.

🚶‍♂️ Doing too much, too soon – If you’ve recently upped your step count or taken on steeper walks, your knees might be saying, “Hang on, can we ease into this?”

What you can do (before giving up your walks)

The aim isn’t to stop moving—it’s to move smarter. Here’s where physiotherapy shines. At Muscle People, we start by figuring out what’s really going on. Is it your knee joint? Your muscles? Something further up or down the chain?

From there, we help you with:

✅ Personalised exercises – Not just any squats or stretches, but moves that are just right for your knee and your body
✅ Better movement habits – Tiny changes to your stride, posture or shoes can make a big difference
✅ Pain management tips – Simple ways to reduce irritation and give your knee a break
✅ Strength building – So your knees are supported from all angles as you get back to what you love

We’ll guide you step by step—literally—to help you walk with confidence and comfort again.

In summary

If your knee hurts when you walk, don’t ignore it—but don’t panic either. With the right support, most walking-related knee pain can be managed, eased, and even prevented from coming back.

So next time your knee starts talking, don’t push through or sit it out. Let’s figure out what it needs—and get you back to walking pain-free.

🧡 Wondering what’s behind your knee pain? Book in for a chat—we’ll help you get moving with confidence again.