4 Ways You’re Making Your Knee Pain Worse

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Do you ever ask yourself, “Am I doing the right things to reduce my knee pain?” or, “Are the things I’m doing making my knee pain worse?” Dr. Grace Walker, physical and occupational therapist, has worked with countless patients who suffer from knee pain. Everyone who has dealt with knee pain is aware how much it slows life down.

Senior man suffering for osteoarthritis of the knee


Before you go on diagnosing yourself (we’ve all done it), it is important to see a doctor or physical therapist to give you a correct diagnosis. Without one, you could be doing more bad, than good.

Read through this list and ask yourself, again, whether you are taking the right steps to reducing your knee pain.



  1. Running on hard surfaces

If you were running multiple miles on the regular, and have been diagnosed with osteoarthritis or another cause of knee pain, it might be time to adjust your fitness regimen.  The impact caused by running, especially on hard surfaces, is very hard on your knees. If you are committed to running, and find your knee pain is becoming unbearable, consider running on a softer surface. Many schools have padded running surfaces on their tracks.


  1. Taking it too easy

Rest is a crucial part of recovering from a knee injury. However, if your doctor clears you for exercise, it might mean it’s actually time to start.

Start with low impact exercises, such as swimming or cycling. Activities such as tai-chi or yoga help increase flexibility. For inflammatory conditions such as rheumatoid arthritis, stiffness improves with activity. For those with RA, it is important to find the threshold of rest and movement. A physical therapist can help you design a strengthening program to build and maintain the muscles that support your knees, too.


  1. Every pound counts

If you are overweight, there are plenty of reasons to try and change that. Knee pain is one of them. It’s pretty straight forward– less weight equals less joint damage equals less pain.

If you are overweight, you are at a higher risk of developing osteoarthritis and other conditions.  However, losing weight can slow the progression of arthritis one you have it.


  1. Get the right gear

We’ve discussed it before- your flip-flops, Uggs, and flat-soled Vans are not the best footwear to take walking or exercising.  Shoes with support, such as athletic shoes, will be more accommodating.

The same goes for that drug-store knee brace. Relying on generic braces may be putting a bandage on a major wound. If you have recurring pain, talk to your doctor about getting fitted for a proper, load-bearing brace.


At Walker Physical Therapy and Pain Center, we have the ability to help address all of the potential variables that may be causing knee pain. We look at the “whole person” when treating knee pain to provide insights as to why one might be experiencing excess strain on  their knees, but also in the hips,  ankles and even a weak “Core”. We also look at our patients Body Mass Index as well as the daily activities demand.

We come up with personalized programs for each patient to provide results in a fun and healing environment.

Call us at (714) 997-5518 if you would like to discuss out program in detail.


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Arthritis Pain Program

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According to Grace Walker, PT, DPT, OTD, arthritis is a chronic condition that persists for a long time, often for a lifetime. Walker PT & Pain Center offers an effective Arthritis Pain Program that provides fast results. In people over the age of 50, one of the most common health problems is joint pain and stiffness due to arthritis, and an estimated 70 million Americans currently suffer from it- that’s one in three adults.

neck pain, arthritis pain

At present, there is no ultimate cure for arthritis pain. That may seem discouraging, but fortunately, there’s much reason for optimism. Walker PT & Pain Center works with medical doctors and we have developed an effective program to provide fast results. Whether your arthritic pain is recent or you have been dealing with the pain for years, we have solutions that will provide pain relief for you.



Our Effective Physical Therapy Arthritis Pain Relief Program

  • Hands on pressure point releases
  • Core Strengthening
  • 830MLaser for pain and inflammation
  • Do’s and Don’ts patient at home protocol
  • Muscle and joint stability exercises
    FLEX-N-MOVE joint program
  • Follow Doctor’s recommendations for anti-inflammatory medications

Success Story: “I cannot believe the excellent results I achieved while being treated at Walker Physical Therapy. I walked into the practice in pain, and after several weeks I could walk without the assistance of a cane! Using the techniques I was taught at Walker Physical Therapy I continue to progress in comfort, and with a minimum amount of pain. They treated me as an individual and genuinely cared about my progress and well-being. I was able to cancel my scheduled total knee replacement surgery! I do not hesitate to recommend Walker Physical Therapy to family and friends.”

–Shirley Moretti

We provide effective solutions for arthritis pain. Treatment is fast and affordable.

Suffer in pain no longer with the effective treatment and genuine care from Walker PT & Pain Center!

Call us at 714-997-5518 for more information or to set up an appointment.

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