Walking 10,000 steps every day? Orthopedic doctors reveal when this popular fitness goal may secretly damage your knees and joints

For years, the idea of walking 10,000 steps a day has been sold as the perfect health goal. Fitness bands celebrate it, phones track it, and many people feel guilty if they fall short. But the human body is not a machine that responds to one fixed number. What feels energising for one person may quietly damage another person’s knees, hips, or lower back.

That is exactly why doctors are now asking people to stop treating 10,000 steps as a universal rule.

According to Dr Akhilesh Rathi, “The idea that everyone must walk 10,000 steps daily is a myth. Walking is one of the safest and most effective forms of exercise, but the right amount depends on your body, joint health and overall fitness.”

A major analysis published in the European Journal of Preventive Cardiology found that even around 4,000 steps daily can reduce the risk of early death, with benefits increasing gradually as activity levels rise.

Walking remains one of the simplest ways to keep the body active. Unlike intense workouts that put sudden pressure on muscles and bones, walking creates gentle movement that keeps joints functioning smoothly.

“Regular walking helps lubricate joints and maintain cartilage health,” explains Dr Rathi. “It also strengthens supporting muscles, which reduces stress on the joints over time.”
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This matters especially for people who spend long hours sitting. Office workers, drivers, students, and older adults often experience stiffness because joints are not moving enough during the day. A moderate walking routine improves blood circulation and helps muscles around the knees and hips stay strong.

There is also an emotional side to walking that people often ignore. A slow evening walk after work can lower stress, improve sleep, and give the mind a break from screens.

The problem begins when people force themselves to hit a number their body is not prepared for.

Someone who barely walks during the week and suddenly attempts 10,000 steps daily may overload the knees, ankles, and lower back. This becomes even riskier for people living with obesity, arthritis, flat feet, previous ligament injuries, or weak muscles.

“Overuse is a real concern,” warns Dr Rathi. “Suddenly jumping from a sedentary lifestyle to 10,000 steps can strain the knees, ankles and lower back.”

Many people also ignore smaller warning signs. Heel pain after waking up, swelling around the knee, stiffness while climbing stairs, or aching hips at night are not signs of “fitness progress.” They are often the body asking for recovery.

​Research supported by the US Centers for Disease Control and Prevention (CDC) has repeatedly shown that gradual and sustainable physical activity is safer than extreme exercise patterns. Experts say the quality of movement matters more than the total count on a smartwatch.

Women experience several natural hormonal and physical changes through life, and these changes can affect joints more than people realise.

Dr Shobha Gupta explains, “Hormonal changes can affect ligament flexibility and joint stability. In such phases, excessive walking without guidance may lead to pelvic discomfort or joint strain.”

Pregnancy, postpartum recovery, menopause, and even severe iron deficiency can influence energy levels and joint stability. During pregnancy, for example, the hormone relaxin loosens ligaments to prepare the body for childbirth. While this is natural, it can also increase instability around the pelvis and knees.

That is why step targets should never become a social competition. A woman recovering after delivery may benefit more from shorter, frequent walks combined with rest rather than long-distance walking.

Doctors say safe walking is less about counting steps and more about understanding movement.

One of the smartest habits is starting slowly. Instead of chasing 10,000 steps immediately, inactive individuals can begin with 3,000 to 4,000 steps and increase gradually each week.

Footwear matters too. Thin sandals, worn-out sports shoes, or hard soles can increase impact on joints. Supportive walking shoes absorb shock and help maintain posture.

Another overlooked factor is surface type. Walking continuously on concrete roads or uneven pavements creates more stress on knees than softer tracks or parks.

Experts also recommend breaking walks into smaller sessions. Three short walks spread through the day may feel easier on joints than one long, exhausting session.

Strength training is equally important. Strong quadriceps, hamstrings, glutes, and core muscles act like natural shock absorbers for the knees and hips. Walking alone cannot fully protect joints if surrounding muscles are weak.

Modern fitness culture often turns health into a numbers game. Calories, step counts, heart rate zones, and streaks can make people forget the actual purpose of exercise: feeling healthier and functioning better.

The truth is simple. Some people may thrive at 10,000 steps. Others may feel excellent at 6,000. For an older adult with arthritis, even 3,500 pain-free steps can be a meaningful achievement.

“Your step count should work for your body, not against it,” concludes Dr Rathi. “The goal is to stay active without causing harm.”

In the end, walking should not feel like punishment handed out by a smartwatch. It should feel sustainable enough to continue for years. Because healthy joints are built slowly, quietly, and consistently, one comfortable step at a time.

This article includes expert inputs shared with TOI Health by:

Dr Akhilesh Rathi, Director of Dept. Joint Replacement, Robotics and Orthopedic Surgery from Sri Balaji Action Medical Institute Paschim Vihar, New Delhi.
Dr Shobha Gupta, Medical Director and Gynecologist from Mother’s Lap IVF Centre, Pitampura New Delhi.

Inputs from orthopedic and women’s health experts were used to explain when walking 10,000 steps daily can improve overall fitness and joint health, and when excessive walking may increase the risk of knee strain, back pain, and joint-related injuries.