Is walking good for arthritis in knees? Walking is particularly beneficial for arthritis sufferers of all ages. It helps build muscle, taking pressure off joints and relieving pain. Plus, regular walking puts pressure on the cartilage in your knees, and then releases that pressure, helping stimulate the flow of the synovial fluid that nourishes your joints with oxygen. Without this, joints break down more quickly.
How Walking Affects Arthritic Knees
The Science Behind Movement and Joint Health
Arthritis of your knee (usually osteoarthritis) is caused by damage to the cartilage in the joint. This can lead to pain, swelling and stiffness.
Walking helps by:
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Increasing blood flow to the joint
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Delivering nutrients to cartilage
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Reducing stiffness through gentle movement
Joints must be moved to maintain good health. Being inactive can make joints stiffer and weaker.
Benefits of Walking for Arthritis in the Knee
One of the simplest things you can do to improve your arthritic knee is walking, because it's beneficial in so many ways. Walking has the following benefits:
Maintaining the cartilage of your knee
The knee is a very flexible joint and contains lots of cartilage. Cartilage doesn't have a steady supply of blood from your heart to keep it healthy, but it nourishes the cartilage in the joint. Joint movement allows your joints to nourish the cartilage in your knee joints.
Increasing your muscle strength
All muscles are strengthened when they are used. Walking is a type of cardiovascular exercise that will get your heart to pump faster, and it's an excellent way to strengthen your lower body.
Maintaining a healthy weight
Carrying the right weight is crucial if you have arthritis. Walking is a low-impact form of exercise that will still help you get in shape.
By walking even 15 minutes a day, this exercise enables you to do your day to day activities. Knowing the benefits of walking for arthritis in the knee can show you how to avoid stiff joints and painful knees.
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The FIT Formula for Walking
When it comes to walking, remember the FIT formula - Frequency (how often), Intensity (how fast) and Time (how long). When you first start walking (or something else), start at a slow level and build up slowly. It's easy to do too much, too soon and end up with an injury that stops, rather than further, your progress. When you feel comfortable with the new routine, you can adapt one of the FIT variables.
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Frequency: Ideally, walk every day, but at a minimum of 3-5 days per week. If you're new at walking and can't handle more than five minutes, then start out with five-minute walks two or three days a week.
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Intensity: Moderate intensity is good - three miles an hour for one hour - but you don't have to do it all the time. Build up to walking success. Heart and breathing rates should increase but you should still be able to breathe and talk comfortably.
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Time: Aim for a goal of 30 minutes to an hour a day. If you're starting out, three five-minute walks daily will help you have stronger bones and muscles, be more flexible and have fewer aches and pains. Build up to this goal.
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When Walking Might Not Be Enough
While walking can help, it's not the only type of exercise you need. You may also need:
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Strength training exercises
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Stretching routines
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Consult doctors for serious pain
Walking + therapies can be quite helpful
Common Mistakes to Avoid
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Walking too much too soon
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Ignoring pain signals
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Wearing unsupportive shoes
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Skipping warm-ups
Avoiding these mistakes can make a big difference in your progress.
The Bottom Line
So, is walking good for arthritis in knees? Yes, it's a natural means of treating knee arthritis. Just be smart, persistent and take it easy.
At Arthritis Aid, we're about lifestyle changes that improve health, and that's ideal. It's cheap, it's simple and it's doable. If you're starting out, take it easy. Walking for 5 to 10 minutes can even help you achieve strong and flexible knees.
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