Is walking good for knee arthritis?

1. How does walking help relieve pain and reduce knee arthritis?

Walking is a simple activity that can have many benefits for arthritic joints, which can help reduce pain. Additionally, getting up and moving every day can combat stiffness and pain caused by inactivity.

1.1 Walking helps keep cartilage healthy

One of the most notable causes of arthritis is the wearing down or thinning of cartilage. Cartilage is the tissue that cushions the joints. When this tissue wears away, normal activities like squatting, climbing stairs, and standing can become quite difficult and painful.

Fortunately, walking can help combat these symptoms and have a positive impact on cartilage. One study found that people who walked for exercise had increased levels of interleukin (IL)-10, a chemical that protects cartilage tissue.

The same study also found that people with walking arthritis had lower levels of cartilage oligomeric matrix - COMP, a protein found in the blood that is thought to be a marker of cartilage breakdown.

Additionally, much of our knee cartilage is avascular (meaning it has no blood flow). Instead, it receives its nutrition from synovial fluid (synovial fluid that flows in and out of the knee as we move). Walking helps increase nutrients and oxygen to the knee by “squeezing” or “compressing” the cartilage and bringing new synovial fluid into the area.

1.2 Weight control

Another huge benefit of regular walking is its impact on weight. A brisk 30-minute walk can burn up to 200 calories. Over time, this calorie burn (combined with a healthy diet) can translate into significant weight loss.

Maintaining a healthy body weight is always a good idea, but it is especially important for people with osteoarthritis. This is because every extra pound of weight puts extra stress on the knees, during everyday activities.

Additionally, storing too much fat can also trigger the release of inflammatory chemicals throughout the body. By losing weight, you can prevent excessive inflammation from developing and reduce the likelihood of arthritis flare-ups.

1.3 Strengthen muscles

While walking alone won't build muscle mass in your legs, combining aerobic exercise with a strength-training routine can have a positive impact on arthritis symptoms.

In fact, a recent review found that people with osteoarthritis who performed both regular cardiovascular exercise and strength training saw improved pain levels and better daily function than those who were inactive.

These benefits are due to stronger muscles, which can better support arthritic joints and reduce stress on the area. Strength training should be done, focusing on exercises that target the quadriceps and hamstrings in front and behind the knee joint.

2. Notes before starting to walk

Before starting a new walking program, you should discuss your exercise regimen and any symptoms you are experiencing with a health professional, to ensure you are exercising appropriately for your condition.

You should also start your walking routine when your symptoms are relatively mild. People with osteoarthritis often have the most stiffness in the morning and feel better after “warming up” their joints by moving around. In this case, you can wait until later in the day to walk when your joints are softer and less painful.

3. Prepare before walking

Before you start walking, change into comfortable, loose-fitting clothes that do not restrict movement. Make sure you wear comfortable, supportive shoes that are designed to support you while you exercise. You should also carry a water bottle with you while walking to stay hydrated.

To prepare your knees for movement, you can apply heat to the affected joints for up to 20 minutes before walking. Heat can bring blood flow to the area and help loosen any stiffness you may be experiencing. This is beneficial for people with both osteoarthritis and rheumatoid arthritis.

Note, be cautious with rheumatoid arthritis flare-ups, as heat can increase inflammation in the joints.

You can also try riding a stationary bike for 5 to 10 minutes right before you walk (if available). This type of warm-up can also help increase blood flow to your knees and loosen up any stiffness before you walk.

4. Some notes when walking

- Try to walk at least 3 to 5 times a week, preferably most days of the week...

- Start walking at a low intensity. As you feel more comfortable, try to increase your speed (reach a state where your heart rate and breathing increase but you can still talk).

- Start by walking on relatively straight and flat paths. As this becomes easier, vary your route by incorporating bumpy sections and curves...

- Pain in the knee the next day indicates that exercise adjustments are needed, such as shortening the duration of the exercise…

- After your walk, take 5 to 10 minutes to cool down by walking at a slower, comfortable pace. This can help bring your heart rate down to a normal level by the time you finish your workout. Stretching the muscles in your legs (specifically your quadriceps, hamstrings, and calves) can also help prevent any soreness that develops after walking.

Remember to drink plenty of water to ensure you don’t get dehydrated. If you have knee arthritis, you may feel sore after walking, sitting down and resting. To combat this, try applying an ice pack to your knee for up to 20 minutes, which can help stop any inflammation that develops after exercise and make the whole workout more comfortable.

Dr. Le Binh