Walking is a very good form of exercise, and walking every day is beneficial to your health. But everything should be done in moderation — even the best exercise can harm your body if you overdo it. The appropriate daily amount of walking varies from person to person.
1. For young and middle-aged adults, 8,000–10,000 steps per day is considered a normal amount of walking;
2. For elderly people, 3,000–5,000 steps per day can achieve the desired exercise effect.
Exceeding this amount counts as over-exercising, which can actually damage your knee joints.
Who is prone to knee cartilage wear?
1. People who are overweight;
2. People with knock-knees (O-shaped legs);
3. People who prefer hiking or climbing stairs as their main form of exercise.
What kind of damage can excessive walking do to your knees?
Some people may experience joint swelling and pain after walking too much. This could be a sign of synovitis in the knee. However, it’s not a serious condition, and it usually subsides after some rest.
But if this happens consistently over time, leading to knee cartilage wear, it can become quite serious. That’s because cartilage does not regenerate — once damaged, it’s permanently affected. Cartilage wear leads to premature joint degeneration and a range of symptoms associated with osteoarthritis. The saying “a 20-year-old with the knees of a 60-year-old” refers to exactly this.
In reality, what gets stronger with training is your muscles, not your joints. Everyone has the same baseline durability when it comes to their joints — the more you use them, the shorter their lifespan becomes.
Eight Principles of Walking
1. Speed Control Principle
Don’t push yourself too hard and walk blindly at a fast pace — this will exhaust your energy quickly, and you’ll end up not achieving your goal. If you’re hiking with others, try to find someone who walks at a similar speed.
2. “Scouting Ahead” Principle
During your first few hikes, it’s better to walk for a set number of hours rather than aiming to cover a specific distance. After a few such outings to gauge your stamina, you can gradually increase the intensity of your hikes.
3. Learn to Rest Principle
When hiking outdoors, improving your fitness is just one goal. Avoid overly strenuous physical exertion, as it can backfire. Adjust your rest periods based on your own condition.
4. Correct Walking Principle
Everyone has their own walking style. When hiking, you should adopt a method that is comfortable for you, so that your energy is used in a scientifically effective way.
5. "Timely Replenishment" Principle
When hiking, your body loses a lot of heat, and to replenish energy, it's important to consume water and food in a timely manner. Especially before climbing a steep slope, drink more water appropriately. If it’s hot and you’re sweating a lot, you can add a bit of salt to your drinking water or choose an energy drink.
6. Self-Assessment Principle
The biggest taboo in outdoor activities is “showing off.” Before setting out, correctly assess your physical strength and outdoor capabilities. Consider whether you can keep up with others’ pace or planned schedule. It’s best not to overexert your knees. Even if you fall behind, don’t rush to catch up, especially when descending — we’ll explain why later.
7. Leg Muscle Training Principle
Well-developed muscles can help alleviate the pressure on your knees to some extent, minimizing potential damage. Regularly strengthen your quadriceps (front thigh muscles) and cruciate ligaments, and try to avoid incorrect posture that could lead to injury. Injuring yourself during training is really not worth it.
8. Knee Protection Principle
As the saying goes, "The legs age before the body," and the knees are usually the first to show signs of trouble. Many hikers suffer from painful knees due to insufficient attention to their protection. The longer one engages in outdoor activities, the more they realize just how precious healthy knees are. The knee is the weakest joint in the human body, yet it connects the longest bones and strongest muscles.
From these eight principles, we can see that the goal is not how far you walk, but how you walk — in a way that suits you best and feels most comfortable for your body.
Hiking Tips for Knee Care
1. Never Run Downhill
Do not jump, keep your speed slow and be cautious. Charging downhill is the most damaging to your knees. The correct way to descend is to keep your center of gravity slightly back and lower, shift your weight only after the front foot is firmly planted, and always ensure that at least one foot remains on the ground.
2. Minimize Weight Load
Before setting out, assess your limits realistically. Even for a small hill hike, it’s common to walk for over four hours. Generally, if your load exceeds one-quarter of your body weight, you’ll need to control your pace to protect your knees during descent.
Even in special circumstances, try not to carry more than one-third of your body weight.
3. Warm Up Properly
Before starting your climb, do a thorough warm-up, including stretching, to prepare your joints, muscles, and ligaments. You can also rub the lower edge of your knees with your fingers to stimulate the secretion of synovial fluid.
4. Use Supporting Gear
Trekking poles and knee pads are your knees’ best friends. It’s best to use two trekking poles, as they can effectively reduce the load on your knees. As for knee pads, well, their purpose is self-explanatory.
5. Wear Comfortable, Shock-Absorbing Shoes
Generally, soft ground, grass, gravel slopes, and snow are relatively knee-friendly. However, be mindful of slipping, and when walking on gravel paths, always watch out for those walking below you — it’s just good manners.
6. Never “Lock Your Joints”
When your thighs are extremely fatigued, you might unconsciously lock your knees by straightening your legs completely. This relieves the strain on your thigh muscles temporarily, but it can easily lead to knee strain, impact injuries, ankle strain, or sprains.
7. Pay Attention to Trail Markers
Always take note of prominent natural landmarks along the way, such as rivers, lakes, cliffs, or uniquely shaped peaks. This way, if you get lost, you can use these markers to retrace your steps and quickly find the right path, reducing unnecessary travel distance.
8. Learn to Navigate Directions
If you’re not carrying a compass, you can use the sun and the time to estimate your direction by observing the direction of your shadow.
9. Keep Track of Time
During a hike, it’s best to bring a watch so you have a clear sense of time. Know how much distance you have left, allocate your energy wisely, and adjust rest breaks accordingly. If you realize you can’t reach the campsite by the planned time, find a suitable spot to set up camp as soon as possible to avoid hiking at night.
10. Adjust Your Pace Constantly
Many hikers don’t adjust their pace or lower their center of gravity, which leads to pain and fatigue. Walking with large strides prevents effective knee movement, causing lactic acid buildup and resulting in soreness and tiredness. Walking in smaller, slower steps helps reduce lactic acid accumulation, and keeping your knees active allows for quicker lactic acid release. Fatigue often occurs when hikers take large steps and increase speed on flat terrain, disrupting a steady rhythm.
Precautions
1. Body Posture
Hiking is a full-body activity, not just footwork. Use arm swings to maintain balance and adjust your gait. Keep your shoulders relaxed and back straight, breathe deeply using your abdomen, and make sure your entire foot touches the ground.
2. Foot Placement
Land on the entire sole of your foot, starting with the heel and then rolling to the toes.
3. Rhythm
The ideal pace is to walk and talk without getting out of breath, making sure your heart rate doesn't exceed 90-120 beats per minute.
4. Breathing
Regulate your breathing to avoid side stitches, and be sure to breathe deeply.
5. Back
Relax your shoulders, keep your back straight, and breathe deeply using your diaphragm.
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