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Can You Do Harm by Walking With Osteoarthritis?

Osteoarthritis is a degenerative condition that causes the cartilage around the joints to deteriorate. There is no cure for the condition, but exercise can help strengthen the muscles around the joints and keep you mobile longer. Walking is a gentle exercise that strengthens the muscles and does not cause deterioration of the joints.

  1. Low-impact exercise

    • Low-impact exercise is recommended for patients with osteoarthritis to improve range of motion and strengthen the muscles around the joints. Many patients believe that they will be contributing to deterioration of the joint by walking, but medical evidence shows that low-impact exercise such as walking does not damage osteoarthritic joints.

      Discuss any exercise program with your doctor before you begin to ensure that you are physically healthy enough to participate. Losing weight is also recommended for patients with osteoarthritis, and walking can help with your efforts. Twenty to thirty minutes of walking three times a week along with a healthy diet can help you to lose weight and decrease pressure on your affected joints.

    Equipment

    • A good pair of shoes that absorb shock can help with a walking program. Look for a flat and even track for your walk to avoid stumbling over rocks or other obstacles. Mall-walking is a great option, and many malls open early to accommodate the exercisers in the area. Treadmills offer a flat and predictable track for walking and allow you to exercise when the weather is bad outside.

      If you have osteoarthritis in the hips, a cane may help take some of the pressure off the hip and lessen pain when walking. The biggest obstacle that osteoarthritis patients face is pain that prevents exercise. It is important that you stop when new pain is experienced or when the joint is inflamed. If you experience new pain for two hours or more, your exercise program may be too strenuous. Don't overdo it. Your stamina and endurance will increase with time.

    Rest

    • When your joints are inflamed or you are experiencing pain, you should take at least 24 hours off from your exercise program to rest. Wait until the inflammation has been reduced and you are not experiencing pain. Take frequent breaks during your walk if necessary. You do not have to walk for 20 to 30 minutes at one time to experience the health benefits that exercise brings. Try breaking up your workout into manageable chunks.

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