One of the most common causes of knee pain is arthritis may be either rheumatoid arthritis a condition developing in the lining of the knee joint or osteoarthritis, which is caused by the breakdown of cartilage.
How to improve overall mobility
If you are experiencing painful knees and other joints, it might come as surprise that regular walking, stretching, and other movements can help relieve the arthritis pain and improve overall mobility.
Arthritis & Rheumatology study
A new study published in June 2022 in 'Arthritis & Rheumatology' shows that walking for exercise can reduce new frequent knee pain among people aged 50 and older who are diagnosed with the most common form of arthritis, osteoarthritis The findings also indicate that walking for exercise may be an effective treatment to slow the damage that occurs within the joint.
The researchers examined the results of a multiyear observational study where participants self-reported the amount of time and frequency they walked for exercise. Participants who reported 10 or more instances of exercise from the age of 50 years or later were classified as "walkers" and those who reported less were classified as "non-walkers."
Walking
Those who reported walking for exercise, had 40% decreased odds of new frequent knee pain, compared to non-walkers. The study supports the possibility that walking for exercise can help to prevent the onset of daily knee pain. It might also slow down the worsening of damage inside the joint from osteoarthritis.
It may seem counterintuitive to increase your activity level when you have chronic knee pain or arthritis, but walking can provide many benefits, including lubricating the joints, increasing blood flow to the tissues, building muscle strength to support the knee, and decreasing weight to minimise knee strain.
Consistency and moderation are important when it comes to walking with arthritis in the knee. To begin with, patients are encouraged to do about 10–15 minutes of light walking per day, and eventually work their way up to 30 minutes per day, with the following suggestions.
Warming up
Lightly stretching and warming up the muscles helps prevent injury and is particularly beneficial for patients whose knees are stiff due to arthritis.
Choose appropriate terrain
Make sure you choose an even walking surface, to avoid possible accidents or undue strain on the joints.
Don’t overdo it
Begin by walking short intervals at a moderate, comfortable pace. In the coming weeks, your body and joints will likely feel better and stronger, allowing you to increase the distance of your walks.
Walk when your knees feel the best
It is important to try and walk when your joints are feeling their best. For example, if you wake up with stiff and painful knees, it may be best to wait until later in the day to begin your walk. Additionally, walking right after taking anti-inflammatory medications can help minimise discomfort.
It is important to have discussions with your doctor for knee pain, especially if you are having treatment or you're taking medication specifically for knee pain.
Source: https://ioaregenerative.com https://www.sciencedaily.com
This is great advice, Ilana.
My sister knows someone who has osteo-arthritis in one knee and who has been told by her consultant that she needs to walk more to prevent any further deterioration.
She is awaiting the results of an MRI and walking will be an important part of managing the condition whether she needs surgery or not.
Thank you... yes, walking is good for most things and is gentle on the knees.
I would also suggest swimming for anyone struggling with their joints, and who are looking for something gentle that isn't going to aggravate.
Osteo-arthritis can be triggered by food and lifestyle. Foods that are more acidic, can affect the joints.