How To Prevent Pain When Walking With Arthritis
Home » How to Prevent Pain When Walking With Arthritis
Wondering if walking is really good for your arthritis, and if so, how can you manage your pain in way to stay active on a regular basis? This in-depth article covers it all on walking for arthritis, and more!
Walking is one of the best forms of exercise you can do when you have arthritis. In fact, walking helps to mobilize joint fluid to lubricate joints and provide nutrients to cartilage.;
But if you have pain after your walking workout due to arthritis, you may feel like walking will only aggravate the problem, but it wont!
Plenty of individuals have asked, Is walking good for arthritis in the knee or hip? and here is the research designed to find the answer. Scientists have found these 10 common benefits of walking with arthritis:
What Are The Signs Of Arthritis
- Joint becomes stiff and swollen, making it difficult to bend and straighten the knee
- Pain and swelling is worse after sitting or resting for long periods of time
- Vigorous activity increases levels of pain
- Deformities of the knee
- Loose fragments of cartilage and other tissue may interfere, causing the knee to lock or stick during movement
- Feelings of weakness and buckling of the knee, poor range of motion
Diagnosing your knee arthritis early can help you seek treatment and therapies that relieve pain and preserve your ability to move without pain or difficulty. Knee pain can also indicate that you have osteoporosis, in which your bones lose their density and become more fragile. This condition can cause pain and discomfort similar to that caused by arthritis. If knee pain is interfering with daily activities more frequently, see your doctor as soon as possible to test for more serious conditions.
Will Walking And Exercise Make Osteoarthritis Worse
Q) I’ve developed;osteoarthritis in my hips so I can no longer go for walks or dig my garden.;
I’ve been told it’s caused by wear and tear, but that trying to keep walking will do no further damage; this doesn’t make sense to me.
I used to walk every day for at least 30 minutes and longer at weekends and coastal walking on holiday. I also work out in a gym three times a week and took up Tai Chi four years ago. In other words, I’m much more fit and active than most 65-year-old women .
Is walking really not going to make things worse through more wear and tear? Is it possible to sign up for the trials of the gene/cartilage research I’ve read about? Or the caterpillar fungus research?
Diana – 2015
A) I’m pinning my colours to the mast here: from now on, I’m taking a zero-tolerance position on the phrase ‘wear and tear’ so let’s hear no more of it ! It’s a horrible term and makes people think of progressive, inevitable destruction of their joints, which doesnt fit with what we know is happening in joints that are affected by osteoarthritis.
Our joints aren’t machine parts that simply wear out. They’re dynamic tissues that are constantly responding to the stresses and strains that we put through them.
Being advised to exercise when it hurts to do so is difficult advice to swallow if we think about osteoarthritis as wear and tear. But it’s not that exercise will merely cause more wear to the joint. Movement will help to:
Recommended Reading: Why Does Psoriatic Arthritis Hurt So Bad
Exercising With Knee Pain
Knee pain shouldn’t stop you from getting enough exercise. Here’s how to have a healthy, active lifestyle.
If you have knee pain, exercising may be the last thing on your mind. And you’re not alone in fact, only 13 percent of men and 8 percent of women with knee osteoarthritis get the minimum recommended amount of weekly exercise, experts say. But exercising could be the best thing you can do for your knees.
Exercise is good therapy for knee pain, but it needs to be the right kind of exercise, says Steven Stuchin, MD, director of orthopedic surgery at NYU Hospital for Joint Diseases in New York City. Pounding your knees with high-impact exercise or overdoing it during workouts could make your knee pain worse. But its easy to avoid problems by following these dos and donts for exercising with knee pain.
Do exercise in the water. If youre worried that exercising will be too hard on your knees, try exercising in water first. Waters buoyancy will take the load off your knees, allowing you to exercise with less pain and stress on your joints, says Dr. Stuchin.
Don’t participate in high-impact activities. Basketball, tennis, racquetball, squash, soccer, and football are hard on the knees because they involve sudden starts, stops, and turns, as well as jumping . Avoid any type of exercise that involves jumping if you have knee pain, recommends Stuchin.
Easy Exercises For Knee Arthritis
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.
How exercise helps knee arthritis
Arthritis affects millions of people around the world. Two of the most common types are osteoarthritis and rheumatoid arthritis . Both types often lead to knee pain.
Exercising an arthritic knee may seem counterintuitive, but regular exercise can actually lessen and even relieve arthritis pain and other symptoms, such as stiffness and swelling.
There are several reasons to exercise with knee arthritis:
- Exercise maintains the joints full range of motion.
- Exercise strengthens the muscles that support the joint.
- Strong muscles help the joint absorb shock.
Exercise doesnt have to be hard to be beneficial. In fact, gentle, low-impact exercises are best for knee arthritis. They minimize stress on the joint as they increase its flexibility and strength. Learn more about osteoarthritis here.
Recommended Reading: Is Diclofenac Sodium Topical Gel Good For Arthritis
Should You Run With Osteoarthritis Of The Facet Joints
Q) Should you run with;osteoarthritis of the facet joints? Can you run two to three times a week and also mix with low-impact and strengthening exercises? Or can running damage cartilage in facet joint which means it would be better to avoid it? I am a 53-year-old female and had run for 32 years most days. I had an MRI a year ago, which showed some degeneration in the facet joints with a synovial cyst. There was some stenosis, but for the last six months my symptoms have improved, thanks to the exercises and activity mentioned above.
Sylvia, via email – 2013
A) Well, you have asked a believer! Of course you can, providing you are not aggravating your symptoms. Arthritis of the facet joints in the spine involve the small joints behind the discs that allow you to rotate and move from side to side. It shouldn’t necessarily stop you doing what you want to do. I know people who;exercise to a high level with all sorts of musculoskeletal problems. Generally, your body will tell you if you are doing the wrong thing, although a certain amount of discomfort is to be expected as you grow older. Keep up the running and combine with core stability exercises, weight control and a healthy diet. This will certainly help you as time goes by and, at the same time, will improve your sense of wellbeing.
This answer was provided by Dr Philip Helliwell in 2013, and was correct at the time of publication.
Home Remedies And Medical Options
Options
- physical activity, including tai chi, walking, cycling, and water exercise
- nonsteroidal anti-inflammatory drugs , such as ibuprofen or aspirin, to reduce pain and inflammation
- tramadol, available on prescription for more severe pain
- corticosteroid injections to reduce inflammation
- other medications, such as disease-modifying antirheumatic drugs for RA but not OA
- applying heat and cold pads to relieve pain and swelling
- topical creams, such as capsaicin
- using a cane or walker to help you balance
- acupuncture
- attending cognitive behavioral therapy
Experts say that people who play an active role in managing OA, for example, are likely to see a more positive outcome. Learning about arthritis, becoming aware of what makes symptoms better or worse, and making decisions with your doctor are ways of doing this.
Discover exercises to strengthen the knee muscles.
Don’t Miss: What Are The Best Gloves For Arthritis
Is Walking Good For Arthritis In The Knee
If you are experiencing the painful, frustrating symptoms of arthritis in your knees and other joints, you are probably thinking that increasing your activity level is the last thing youd want to do. However, you may be surprised to learn that regular walking, stretching, and other movements can actually help relieve your arthritis pain and improve your overall mobility. Experienced orthopedic provider Dr. Christopher Williams and the knowledgeable team at Interventional Orthopedics of Atlanta are dedicated to providing the most personalized level of care to help patients rid themselves of debilitating arthritis pain and regain control of their lives. Find out more about your options for minimizing knee pain related to arthritis, including how increased physical activity may actually benefit you.
Tips For Getting Started With Walking
Ideally, you should aim for 150 minutes of moderate exercise each week. This equals 30 minutes of exercise 5 times a week. If youre inactive now, build up to this goal gradually.
Start slow and easy, and progressively increase your walking time and pace. For example, if you can walk for 10 minutes each day after dinner this week, aim to walk for 15 minutes next week. The goal is to stay committed to activity. Map out a route that brings you back home after achieving your distance goal. Small victories can build confidence.
If you have pain or weakness in a weight-bearing joint like your hip or knee, you may find that trekking poles give you the stability and pain relief you need to walk long distances.
See Hike to Better Health with Nordic Walking
If walking is too painful or difficult for you, there are still ways you can be physically active. You can do simple stretching and strength-building exercises at home. Or try water therapy, where buoyancy can take the pressure off aching joint.
Finally, a little muscle soreness is fine after exercising and will decrease as you become more active, but stop walking or exercise right away if you feel severe pain or sudden, sharp pain in any joint.
You May Like: How To Relieve Arthritis Pain In Your Hands
Is Walking Good For Osteoarthritis Or Does Walking Worsen It
Osteoarthritis is a condition in which the cartilage of a joint is worn away and the joint is inflamed. Symptoms such as pain, swelling, discomfort, and accumulation of water appear, and there are various causes such as aging, overuse of joints, weight burden, and injuries. Diagnosis is made by an X-ray test or blood test. Resting to prevent excessive use of joints, injection of hyaluronic acid, use of braces/canes, etc. are also performed, but if pain or deformity is strong, joint surgery may be performed and an artificial joint may be placed in the knee.
What Not To Do
- Do not let the back arch during the exercise.
- Do not jerk or bounce the leg or lift it above the knee on the bent leg.
- People who have osteoporosis or a back compression fracture should not perform this exercise.
Muscles involved: Hamstrings and gluteal muscles.
Don’t Miss: What’s Best To Take For Arthritis
How Does Walking Help The Knees
The knee is a very intricately designed joint comprised of a series of tendons, ligaments, and meniscus . Unlike muscles, cartilage doesnt get its nourishment from blood, but instead relies on synovial fluid within the joint. Movement causes the release of synovial fluid into the joint, walking can lubricate the knee, reduce stiffness and provide nutrients to the cartilage.
Tips For Walking With A Torn Meniscus
Can you walk around with a torn meniscus? If you only have mild pain in your knees after torn meniscus surgery. Walking and other low impact exercises will help to speed up the recovery, doing exercise can lubricate the joints and mobilize joint fluid. During the recovery, you may feel painful, stiff and fatigue with your knees but it will improve over time by maintaining an active lifestyle.
If you still experience moderate to severe pain in your knees after torn meniscus surgery. Only do a short walk at a comfortable pace or try to do any exercises that doesnât put much pressure on the knees such as swimming or cycling. If knee pain remains severe and prevents you from doing any short distance walk, you might consult your doctor for medical advice immediately.
Don’t Miss: Does Glucosamine Help Arthritis Pain
Should You Walk When You Have Knee Pain
If you have mild to moderate pain in your knees due to osteoarthritis, walking and other exercise helps mobilize your joint fluid and lubricate the joints. You should walk and do other exercises that move your knee joints. You are likely to find that the stiffness, pain, and fatigue improve with exercise.
If you have moderate to severe pain in your knees before you start walking, take it easy. Do a shorter walk at an easy pace or try an activity that doesn’t place much stress on the joint, such as water exercises in a pool. If joint pain remains severe, stop immediately as it is a sign of;inflammation or joint damage that needs treatment.
If you have joint pain occasionally the day after a walk or run, you should take a day off and do a shorter workout or one that doesn’t put stress on the joint. If you always have joint pain after exercise, you may have to switch to a form of exercise that doesn’t put stress on the knees, such as cycling or swimming.
Are There Benefits Of Walking With Knee Pain
It may seem counterintuitive to increase your activity level when you have chronic knee pain or arthritis, but walking can actually provide a number of benefits, including:
- Lubricating the joints
- Increasing blood flow to the tissues
- Building muscle strength to support the knee
Before beginning or resuming any fitness routine, it is essential that you obtain clearance from your physician to ensure the health and safety of your joints. Walking is a fantastic option for many patients with knee arthritis because it is a low-impact activity that does not put undue stress on the joints. Furthermore, walking can increase the knees range of motion and keep it from becoming overly stiff.
Recommended Reading: How To Cure Arthritis In Shoulder
Exercising At Home Or Work
The best knee exercises may be the ones you can do at home or even during a break at the office. Theyre easy, effective, and convenient, and dont require any special equipment. Do them slowly and gradually increase the number of repetitions as your muscles get stronger.
Afterward, be sure to do a few gentle stretching exercises to help prevent your muscles from tightening up. Consider exercising your knees every other day to give sore muscles a rest.
Tips To Help People Who Are Walking With A Torn Meniscus
Knee brace is one of the helpful sports medicines that can contribute to torn meniscus recovery. The main benefit of knee braces is helping patients stay active during the recovery process. It ensures less stress is applied to the joint and extra stability is vital for torn meniscus recovery.
Wearing joint support knee braces can help patients recover from torn meniscus by providing extra stability and limit twisting motion to prevent future injury. Joint support knee braces for a torn meniscus can also prevent hyperextension for patients. It can stop knees being extended beyond the safe range of motion because hyperextension at the knee is one of the most common reasons for a torn meniscus.
Additionally, joint support knee braces are equipped with unique springs that can offer support to the knee as a shock absorber and help with weight-bearing of your body. The extra support provided by the knee braces also helps with the up-and-down motion of squatting and provide extra support to the injured knee.
Also Check: How Does Methotrexate Help Rheumatoid Arthritis
The Research Behind Gait Retraining
Putting less pressure or load on the knee may keep osteoarthritis from getting worse, Shull says. Most people with knee OA have worn cartilage on the inside of the joint. Spreading the load to the outside of the joint, where there is usually healthy cartilage, can help. One way to do that is to simply walk differently, Shull says.
Various researchers are looking into the best way to walk for osteoarthritis, including walking with the toes pointed out and with more sway in the torso. But Shull says his research shows that walking with the toes pointed slightly inward at 7 degrees from normal gait works best at decreasing knee load and easing pain.
In his study, published in 2013 in the Journal of Orthopaedic Research, 10 people with knee OA were taught the toes-inward way of walking during training sessions held once a week for six weeks. The participants walked on a treadmill with buzzers attached to their legs. When the buzzers vibrated, it signaled the participants to redirect their gait toes-inward.
The participants practiced this way of walking at home, too, and Shull says most of them were comfortably walking with the new gait within a month. Participants reported that pain and function improved by about 30 percent a month after training.
But Shull doesnt yet know whether the results will stand the test of time. More study on long-term effects is needed, as are larger studies with more participants.