Change The Way You Walk To Ease Knee Pain With Osteoarthritis
Overloaded or unevenly loaded knee joints can cause osteoarthritis , or cause your OA to get worse. Learning how to walk differently may be able to correct the loading problem and reduce your knee pain. This approach is being studied in people with medial, or inner, compartment OA which is 10 times more common than other forms of knee OA.
The medial knee compartment bears a much higher load than the lateral compartment, says Pete Shull, PhD, assistant professor in the School of Mechanical Engineering at Shanghai Jiao Tong University in Shanghai, China. Thats just the way our bodies are structured. The inside knee compartment experiences loading thats two to three times higher than the outside.
Researchers are looking for ways to shift some of the medial compartments load to the lateral one. The lateral compartment almost always has healthy cartilage, says Shull. The compartments are like brake pads on a bike, unevenly worn. So by changing the way someone walks, we can get the cartilage in the compartments to wear more evenly.
Consider The Barrier Of Entry
All you need to start walking is a decent pair of shoes, making it much cheaper than cycling.
If you decide to walk frequently, you can invest in a better pair of running shoes and breathable workout clothes.
If you plan on walking in the dark, reflective clothing might not be a bad idea.
If youve never cycled before, you might want to borrow or rent a bike to try it out before investing in the hobby.
There are also plenty of ways to get a really nice used bicycle.
You will also need to buy a helmet, lights, and reflective gear if you plan on riding your bike at night.
Some people even prefer to use padded gloves and shorts to make the bike ride more comfortable.
Or, you could always join a gym and use their bicycles, whether an assault bike for an extreme workout or a stationary bike or recumbent bike.
When it comes to the barrier to entry, it is much easier to get started walking than it is to get started cycling.
How To Practice Deep Lunging
For people with knee osteoarthritis, lunging poses the same benefits and risks as deep squatting.
Lunges are a great way to improve your overall leg and hip strength, but they may cause unnecessary pain when practiced incorrectly.
The trick, Bell says, is to make sure your knee doesnt extend past your ankle.
You may also find it helpful to practice lunges while holding on to the back of a chair or table for added support.
To do a basic lunge:
During your practice, its important that you take note of any changes in pain or discomfort. If you begin experiencing more pain than usual, you should stop lunging for the day and move on to another form of exercise.
Running can increase your overall wellness and help control weight. This can reduce the amount of stress on your knees and lessen the overall effect of osteoarthritis.
However, some caveats do apply:
No one with arthritis should start running, she says flatly.
To minimize symptoms:
You May Like: Inversion Table For Knee Pain
Youre Trying To Cope With Knee Osteoarthritis By Yourself
People with knee osteoarthritis often know that healthy lifestyle habits like exercise and weight control are recommended, but they arent implementing them, Dr. Garver says. His research, which was published in the October 2014 issue of The Journal of Rheumatology found that meeting with others who have osteoarthritis and sharing similar challenges can help motivate people to change their habits and add an exercise routine into their life.
Which Is Better For Arthritis: Indoor Or Outdoor Walking
Outdoor walking engages more muscles, which increases blood flow to joints and other tissues, says Colleen Louw, PT, spokesperson for the American Physical Therapy Association. It can also be more social than walking inside on a treadmill, adds Louw, who is also a co-founder of the International Spine and Pain Institute. Social interaction can have a positive impact on walking longer and decreasing pain, she says.
But outdoor walking can also require you to walk on uneven sidewalks or terrain that could increase your risk of slipping or falling, so make sure you pick a path that you know is safe for you.
If temperature changes or weather affect your arthritis, consider walking indoors at a local mall or indoor track and bring along a friend for company, suggests Louw.
Read Also: Inversion Table Benefits For Knees
Stop If Anything Hurts
Take a break if your joints start to ache sit on a bench for a minute or two and engage in some easy breathing, then walk again, advises Louw. If the pain is sharp and stabbing, or you feel any new joint pain, its time to stop. Talk to your doctor about what pain is normal and when its a sign of something more serious.
What Causes Bone On Bone Knee Pain
Age is the main factor associated with Osteoarthritis of the knee. As people age, develop a certain level of bone-to-bone problem. That doesnt mean young people cannot suffer the same. Besides age, several other factors can contribute to early cartilage wear out. Some of these factors include
Bone on bone pain is that feeling of extreme tenderness, discomfort or the aching of a single or more bone. Its difference with joint pain is that you experience it whether moving or resting.
Also Check: Bleach Dark Knees
Which Exercises Are Recommended For Those With Knee Pain
Always speak to a health care provider before initiating a fitness protocol. It is better to start small and be consistent. Remember never to overdo your exercise and hydrate as much as possible. Proper footwear is a must! Always warm-up before you start exercises. Low impact aerobic exercises are the best exercises for those with knee pain. These include
There are many other options available for those who wish to exercise with knee pain. Those are specialized exercise protocols using a “rowing machine” or medicine balls. These are best done under the supervision of an exercise physiologist or physiotherapist.
As a rule, those with knee pain must avoid high-impact exercises, such as skipping and playing basketball, football, tennis, squash, soccer, and racquetball. Squats, lunges, and sloped terrains on a treadmill may also not be for you. Talk to your doctor, listen to your body, and find out what works best for you.
If Iam Bone On Bone In My Knee Is It Alright To Ride My Recumbant Bike And Exercise
Ask U.S. doctors your own question and get educational, text answers â it’s anonymous and free!
Ask U.S. doctors your own question and get educational, text answers â it’s anonymous and free!
HealthTap doctors are based in the U.S., board certified, and available by text or video.
Read Also: Whiten Knees Fast
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.
Is Walking Or Cycling Better For Your Knees
Working out to improve your overall health and endurance with a simple physical activity like walking or cycling is an excellent way to stay fit, shed a few pounds, and keep your joints healthy.
However, certain activities, especially if you have excess body weight, can put an immense amount of pressure on your knees and potentially damage your knee joint.
If you have knee pain but want to continue to work out, you may find yourself asking Is walking or cycling better for your knees?
In the article below, we will talk about the best exercise option for people with knee pain walking or cycling?
Don’t Miss: How To Use Ginger For Knee Pain
What Are The Types Of Arthritis Of The Knee
There are around 100 types of arthritis. The most common types that might affect your knees include:
- Osteoarthritis is the most common of the types on this list. Osteoarthritis wears away your cartilage the cushioning between the three bones of your knee joint. Without that protection, your bones rub against each other. This can cause pain, stiffness and limited movement. It can also lead to the development of bone spurs. Osteoarthritis gets worse as time passes.
- Post-traumatic arthritis is a type of osteoarthritis. The cartilage starts thinning after trauma to your knee . Your bones rub together, and that causes the same symptoms as osteoarthritis: pain, stiffness and limited movement. Your knee arthritis symptoms might not start until years after the trauma.
- Rheumatoid arthritis is an autoimmune disease. A healthy immune system causes inflammation when it’s trying to protect you from an infection, injury, toxin or another foreign invader. The inflammatory response is one way your body protects itself. If you have rheumatoid arthritis, you have an unhealthy immune system that triggers inflammation in your joints even though theres no foreign invader. The inflammation causes pain, stiffness and swelling of the synovial membrane, which can also wear away your cartilage.
What Are The Causes Of Osteoarthritis Of The Knee
There are many potential causes of osteoarthritis of the knee. In people without prior injuries osteoarthritis is usually a biologically mediated inflammatory process. what does that mean?!? In our joints, we have 100s of proteins, cytokines, chemical, and other compounds which are made by the synovium, or the lining of the knee joint. When our joints are healthy, the chemicals in our joint support cartilage health and nutrition.
Then a switch flips similar to the changes that lead to other disease states. That switch turns on the genes in our DNA that code for chemicals that are hostile to the health of our cartilage. So over time an increase in those hostile chemicals eventually causes the cartilage cells to die. That weakens the cartilage and its ability to withstand stress. That can lead to pain, inflammation, warmth, and swelling. One look at the picture below and you can see how complicated osteoarthritis can be.
The pain in your knee is not often due to the loss of cartilage. Plenty of people lead very active lives with bone on bone arthritis changes.
Also Check: Does Tommie Copper Knee Sleeve Work
Choosing The Right Shoes
The best choice of footwear for everyday short walks would be comfortable shoes which give good support. Get advice and find whats best for you, whether thats trainers with memory foam insoles or shoes without laces. Read more about footcare and footwear.
For longer walks, boots are best if its going to be hilly or muddy, whereas walking shoes are best for relatively flat, dry conditions.
If you need more specialist advice you can speak to a podiatrist or physio about footwear.
Get Help If You Need It
Make sure you have good walking shoes, Albayda says. After you walk, if you have soreness or swelling, lie down with your legs raised and put ice on your knees.
If walking hurts, talk to your doctor. You may have problems with knee alignment, so assistive devices might help, such as custom-made inserts for your shoes. Figure out what help you need so you can get moving.
“Trust your body and trust the fact that we are made to move, and motion itself has a healing effect,” Robertson says. “What may feel a little achy at first will have some great results — not only how your knees feel, but in how your whole body feels.”
Don’t Miss: Ginger Poultice For Knee Pain
Treadmills: Is Walking On A Treadmill Good For Osteoporosis
The Dutch team used a treadmill for their research on walking and force. When clients ask me if walking on a treadmill is good for osteoporosis, I tell them that their bones will experience adequate compressive forces provided they walk at the prescribed pace. This is good news for many people who live in colder climates or are unable to get outside to walk because of other constraints.
Daily Walks For Knee Pain And Weight Loss
You should talk to your doctor before you start your daily walking routine. Before you begin walking, follow these steps:
- Pick a familiar route that has a smooth surface and doesnt have too much traffic.
- Ensure the route is safe, and always ensure you let people close to you know the approximate location where you plan to walk.
- Always wear comfortable walking shoes that are flexible but yet support your feet.
- Ask a member of your family or friends group to be your walking buddy. You can also just appoint your dog as a walking buddy.
FIND A LOCATION
Also Check: Best Knee Walker 2016
Does Knee Arthritis Worsen With Exercise
No, osteoarthritis will not worsen with exercise. Osteoarthritis, by definition, will worsen over time. But that usually takes many, many years.
The cartilage cells in your joints actually like cyclical loading associated with running, walking, and strength training. The cells inside your knee will manufacture anti-inflammatory compounds and cytokines in response to exercise. Thats why most people with osteoarthritis of the knee feel better once they get moving. Most of the people I see in the office are afraid to exercise. They think that pain implies that they are causing harm. That is not the case with osteoarthritis of the knee.
Humans die of very predictable diseases. Heart attacks, strokes, dementia, the complications of type 2 diabetes, metabolic syndrome, etc. Exercise, even just walking 6000 steps per day will decrease your risk of dying from these common diseases. Please do not stop exercising because you are afraid of harming your knee. If your pain level is under a 4 then you should continue with your exercise.
Can Walking Cause Arthritis
Q) I’m 44, and due to some depression last year I started walking everywhere. Has any research been done and if so what are the results of people who have walked most of their life and do they develop arthritis and suffer in old age, more so than people who’ve never walked? Does walking cause arthritis in itself? I’ve been diagnosed with osteopenia due to one of the epilepsy drugs I’ve taken for 37 years, and have to take vitamin D and calcium supplements to aid the bone strength. Do you think I’m aiding the bones now anyway by walking everywhere? I’m not worrying about old age just curious to know if walking in earlier years makes arthritis worse. It won’t stop me walking everywhere whatever the results because I’m hooked on it now and do about 44 miles a week.
Amanda, West London – 2010
A) That’s certainly a good number of miles to walk on a weekly basis. The link between sport, running and arthritis has been investigated extensively. I’m not sure that this has been done for people who only walk but I would think the situation is comparable. In short there’s no evidence that moderate exercise harms the joints. Indeed there’s evidence that it’s good for the joints, muscles and bones. And, of course, it’s also good for the heart and lungs. Only if the joints are injured, such as with football players, does the association between exercise and damage become apparent. So, my advice is to carry on walking.
You May Like: Nano Knee Cost
Walking May Be The Key To Avoiding Osteoarthritis In Your Knees
Youve heard that walking 10,000 steps is the best thing you can do for your health. But when you have sore knees, walking five miles may seem impossible.
The good news is that as few as 1,000 steps every day helps maintain mobility in your knees.
According to a study of 1,788 people with an average age of 67 years and a body mass index considered obese, walking just 1,000 steps each day made a difference. The daily exercise lowered the risk of loss of mobility by 16 to 18 percenteven when they were at risk of developing osteoarthritis in the knee.
A similar study showed walking a minimum of 3,000 steps can postpone the risk for nearly 2 years.
But the key to a long and active life may be walking 6,000 steps every day. For most people, thats just over two miles.
This daily routine seems to be the best way to avoid the loss of movement caused by osteoarthritis of the knee.
What is knee osteoarthritis?
Its a type of progressive arthritis that causes inflammation, stiffness, and pain in the knee joint.
A sore knee can affect your ability to move and have a negative impact on the quality of your life. The most basic activities of life, like getting out of a chair, getting out of a car, or walking up steps becomes painful and difficult.
When you have osteoarthritis in your knee, it hurts. Having a regular walking plan can help you counteract the painful effects by:
- Increased flexibility
Count your steps with a pedometer or a Fitbit.