Walking is one of the best things you can do for your joints, your balance and your heart. But if your knees ache after a walk, or you're recovering from surgery, the surface under your feet matters. Here's what we tell our patients in Northeast Philadelphia and Bucks County.
Is concrete really bad for your knees?
Not for most people. Concrete is hard, but it's also flat and predictable, and a predictable surface is often safer than a soft but uneven one. What causes more knee trouble is walking farther than your joints are ready for, worn-out shoes, and weak hip and thigh muscles that don't absorb the impact. If concrete bothers you, shorten the walk, check your shoes, and mix in softer, even surfaces.
Common walking surfaces, ranked for joint comfort and safety
- School tracks: cushioned, flat and measured. A great choice for knee pain or building up after surgery.
- Paved park paths and trails: smooth with gentle grades. Watch for cracks and tree roots.
- Indoor malls and walking tracks: no weather, ice or curbs. Ideal in winter or if you're working on balance.
- Sidewalks: fine for most people, but cracks, raised slabs and curbs are where many falls happen in our neighborhoods.
- Grass and dirt: soft on the joints, but hidden dips make them harder for anyone with balance problems.
- Sand and steep hills: the most demanding. Save them until your strength and balance are solid.
If you've had a hip or knee replacement
Start on firm, flat ground close to home, and use your walker or cane outdoors until your therapist says you're ready to go without it. Increase distance gradually, and follow your surgeon's precautions.
Simple habits that protect your joints
Wear supportive shoes with good grip and replace them when the tread wears down. Warm up with a few minutes of easy walking. Look ahead for curbs and changes in surface. Carry a phone, and walk in daylight when you can.
When to call a physical therapist
Knee or hip pain that lasts more than a few days after walking, swelling, feeling unsteady on uneven ground, or a recent fall or near-fall are all good reasons to get checked.
Physical therapy that comes to you
UPT Services brings physical therapy to your home in Northeast Philadelphia, Bucks County and Montgomery County. A Doctor of Physical Therapy works with you on strength, balance and safe walking, including on your own sidewalk and stairs. Medicare Part B is accepted.
Call (215) 760-8229 or request an appointment. Learn more about hip and knee replacement rehab, fall prevention, and balance and dizziness therapy.