Knee Pain While Walking? It Could Be Osteoarthritis

Knee Pain While Walking? It Could Be Osteoarthritis

Do you feel pain in your knee every time you walk, climb stairs, or stand up after sitting for a long time? Does your knee feel stiff in the morning or make cracking sounds while moving? If yes, it could be an early sign of osteoarthritis, one of the most common joint problems affecting people today.

Osteoarthritis is a degenerative joint condition where the cartilage between the bones slowly wears down. This causes friction, inflammation, stiffness, and pain—especially during walking or movement. It commonly affects the knees because they carry most of the body’s weight.

In Ayurveda, knee osteoarthritis is mainly linked to Vata dosha imbalance, dryness in joints, weak bone tissues, and lack of lubrication in the body. With the right Ayurvedic diet, lifestyle changes, and natural therapies, you can manage knee pain and improve joint mobility.

Why Knee Pain Happens While Walking

Walking puts pressure on the knee joints. If cartilage is damaged or joint lubrication is reduced, the pressure causes pain and discomfort.

Common reasons for pain while walking include:

  • cartilage wear and tear
  • joint inflammation
  • reduced joint fluid
  • muscle weakness around the knee
  • excess body weight increasing joint pressure

Over time, this may limit movement and daily activity.

Common Symptoms of Knee Osteoarthritis

Knee osteoarthritis symptoms may include:

  • pain while walking or climbing stairs
  • stiffness in the knee, especially in the morning
  • swelling around the joint
  • cracking or popping sounds
  • difficulty bending or straightening the knee
  • weakness in legs
  • pain after long standing or sitting
  • reduced flexibility in the knee

These symptoms often start mild and gradually increase.

What Causes Osteoarthritis?

Osteoarthritis is commonly caused by aging and joint wear, but many factors can increase the risk.

1. Aging

As we age, cartilage naturally becomes weaker and thinner. This is why osteoarthritis is more common after the age of 40.

2. Excess Weight

Extra body weight puts pressure on knee joints. Even small weight gain can increase knee stress significantly.

3. Previous Knee Injury

Past injuries like ligament tears, fractures, or sports injuries can damage the knee joint and lead to osteoarthritis later.

4. Weak Muscles and Lack of Exercise

Weak thigh and leg muscles reduce support for the knee. Lack of movement also decreases blood circulation, causing joint stiffness.

5. Repeated Joint Stress

People who:

may develop osteoarthritis earlier due to joint stress.

6. Poor Posture and Sitting Habits

Sitting cross-legged, squatting often, or bending knees for long periods can worsen knee joint wear.

Ayurvedic Understanding of Knee Osteoarthritis

In Ayurveda, osteoarthritis is often compared to Sandhivata, a condition caused by aggravated Vata dosha affecting joints.

Vata imbalance leads to:

  • dryness in joints
  • reduced lubrication
  • cracking sounds
  • stiffness and pain
  • degeneration of cartilage

Ayurveda also links osteoarthritis to weakness of:

  • Asthi Dhatu (bone tissue)
  • Majja Dhatu (marrow tissue)

When these tissues weaken, joint degeneration increases.

Ayurvedic and Natural Therapies for Knee Osteoarthritis

Ayurveda focuses on reducing Vata, improving lubrication, strengthening joints, and improving circulation.

1. Warm Oil Massage (Abhyanga)

Oil massage is one of the most effective Ayurvedic treatments for knee pain.

Best oils:

  • sesame oil
  • mahanarayan oil
  • bala oil
  • castor oil (for stiffness)

How to do:

  • warm the oil slightly
  • massage the knee gently for 10 minutes
  • apply warm compress afterward

This reduces stiffness and improves flexibility.

2. Hot Compress for Pain Relief

Heat helps reduce joint stiffness and improves blood flow.

How to use:

  • apply a hot water bag for 10–15 minutes
  • repeat twice daily

This gives quick relief, especially in cold weather.

3. Turmeric for Joint Comfort

Turmeric is known in Ayurveda for supporting natural inflammation balance.

How to use:

  • add turmeric in warm milk
  • or include it in daily cooking

Turmeric helps support joint comfort over time.

4. Ginger and Ajwain Drink

Ginger and ajwain support digestion and reduce Vata.

How to use:

  • boil ginger and ajwain in water
  • drink warm once daily

This helps reduce stiffness and supports circulation.

5. Castor Oil for Knee Stiffness

Castor oil is warming and helps reduce joint dryness.

How to use:

  • apply castor oil on knee
  • massage gently
  • use warm compress afterward

This is especially helpful for stiffness and Vata-related pain.

Best Ayurvedic Diet for Knee Osteoarthritis

Diet plays a major role in joint health. Ayurveda recommends Vata-pacifying foods that nourish bones and reduce dryness.

Foods to Eat for Knee Joint Support

  • warm soups and stews
  • moong dal
  • cooked vegetables
  • ghee in moderation
  • sesame seeds
  • turmeric and ginger
  • milk (if digestion allows)
  • soaked almonds and walnuts
  • dates and figs
  • rice and wheat in balanced amounts

These foods support lubrication and nourishment.

Foods to Avoid in Osteoarthritis

Avoid foods that increase dryness and inflammation:

  • cold foods and cold drinks
  • deep fried foods
  • processed and packaged snacks
  • excess tea and coffee
  • refined sugar
  • bakery items
  • excessive sour and spicy food
  • alcohol and smoking

These can worsen joint stiffness and pain.

Yoga and Exercises for Knee Osteoarthritis

Movement is important to prevent stiffness, but it should be gentle.

Best exercises:

  • slow walking (not overdoing)
  • leg strengthening exercises
  • mild stretching
  • yoga for joints

Best yoga poses:

  • Vajrasana (if comfortable)
  • Tadasana
  • Setu Bandhasana
  • Bhujangasana
  • gentle knee rotations

Avoid high-impact workouts like running or jumping.

Lifestyle Tips to Reduce Knee Pain While Walking

Here are some daily tips to manage osteoarthritis naturally:

1. Maintain Healthy Weight

Reducing even 3–5 kg can significantly reduce knee pressure.

2. Avoid Sitting Cross-Legged

This increases knee stress and worsens stiffness.

3. Use Supportive Footwear

Soft, cushioned footwear reduces pressure on knees.

4. Do Regular Oil Massage

Oil massage improves lubrication and reduces stiffness.

5. Stay Active, But Avoid Overuse

Long standing or long walking can worsen pain.

When to Seek Medical Attention

Natural remedies help, but you should consult a healthcare professional if:

  • pain becomes severe
  • swelling increases
  • knee locks or becomes unstable
  • walking becomes difficult
  • pain lasts for weeks continuously

Early care is the key to preventing further joint degeneration and living an active life.

Q1. What are the early signs of knee osteoarthritis?

Early signs include knee pain while walking, stiffness in the morning, swelling, difficulty climbing stairs, and cracking or popping sounds in the knee joint.

Q2. Why does knee pain worsen while walking in osteoarthritis?

Walking puts pressure on the knee joint. When cartilage becomes weak or worn out, bones rub together, causing pain, inflammation, and discomfort during movement.

Q3. How does Ayurveda explain knee osteoarthritis?

Ayurveda relates knee osteoarthritis to Sandhivata, caused by aggravated Vata dosha. This leads to dryness, reduced lubrication, stiffness, and joint degeneration.

Q4. What are the best Ayurvedic remedies for knee pain?

Warm oil massage using sesame oil or mahanarayan oil, hot compress, turmeric milk, ginger water, and Vata-balancing diet are common Ayurvedic remedies for knee osteoarthritis.

Q5. What lifestyle changes help reduce knee pain naturally?

Maintaining healthy weight, avoiding long sitting in one posture, using supportive footwear, doing gentle yoga, and regular oil massage can reduce pain and slow joint degeneration.

For regular health tips & updates, visit Ayushakti’s Social Media Pages: 

Get all the updates about Ayushakti Ayurved on WhatsApp directly. Click here to join our WhatsApp Channel

Ayushakti's mission is to help people in every way possible. Our Ayurvedic experts are available to give you a consultation either over the phone or through a video consultation. We recommend customised diets, home remedies, and detox therapies to help you recover from health problems. Book your consultation now!

If you would like to know the location or visit one of our centres, please click here: https://www.ayushakti.com/pages/ayushakti-centers

For more information, write to us at info@ayushakti.com or call our toll-free numbers: 18002663001 (India) and +18002800906 (Global). 

Blog Author: Dr. Hemang Parekh

Expert Review: Dr Smita Pankaj Naram 

Co-Founder, Ayushakti Ayurved Pvt Ltd

Disclaimer: This blog is for educational purposes only. Please consult an Ayurvedic practitioner before trying or consuming any medicines, home remedies or treatments mentioned in this blog. The information provided is not intended to diagnose, treat, cure, or prevent any disease.

Back to blog

Leave a comment