How Walking Can help Knee Pain
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.
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.
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.”
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, 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 discuss this with your doctor especially if you are having treatment tor medication specifically for knee pain. You don’t want it all going Pete Tong like the French GP now do you?
Source: https://ioaregenerative.com https://www.sciencedaily.com
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