Is walking really bad for your knees? Hyderabad neurologist explains the truth behind this common myth

Knee pain is one of the most common complaints among adults, and it often sparks a natural instinct: stop moving. Many people assume that resting a painful knee is the safest option, but Dr Sudhir Kumar, a neurologist at Apollo, says this approach can actually make things worse. Inactivity, not walking, is the real threat to your knees. Understanding how movement supports joint health and adopting the right strategies can protect your knees while keeping you active and pain-free.

Dr Sudhir Kumar emphasises that knee pain is usually a signal to change gears, not to stop entirely. Prolonged rest can lead to joint stiffness, muscle atrophy, and increased pain over time. The key is understanding how movement benefits the knee. Cartilage, which lacks a blood supply, relies on movement to pump in nutrients and remove waste—a process called imbibition. Strong muscles, particularly the quadriceps and glutes, act as natural shock absorbers, reducing strain on the joints. Without movement, the joint capsule tightens, creating stiffness often mistaken for worsening injury.

Knee health

Dr Kumar outlines practical strategies to maintain knee health while managing discomfort. Rather than stopping activity, switch to low-impact exercises such as swimming or cycling, or reduce exercise volume while keeping joints active. Strength training targeted at the legs is one of the most evidence-based ways to address knee pain, building support muscles that protect the joint. He also suggests the ‘24-hour rule’: if pain doesn’t flare up the next day, the movement was likely safe and beneficial.




The neurologist stresses the importance of not “protecting” knees from disability. With the right approach, movement itself becomes medicine, preserving joint function and preventing long-term problems. Walking, when done thoughtfully, strengthens the knees, improves circulation, and keeps joints lubricated, proving that the simple act of staying active is one of the most powerful ways to safeguard knee health.

Benefits of walking

Beyond protecting your knees, walking offers a host of broader health benefits, according to the Mayo Clinic. Physical activity doesn’t need to be complicated—something as simple as a daily brisk walk can help maintain a healthy weight, strengthen muscles and bones, and improve cardiovascular fitness. It can also boost energy, enhance mood, cognition, memory, and sleep, support the immune system, and reduce stress. Faster, longer, or more frequent walks increase these benefits, while alternating brisk walking with leisurely intervals can further improve endurance, heart health, and calorie burn in less time.