Walking on uneven surfaces is tough for everyone, but living with arthritis can make it even harder. This can also cause excess stress on joints, more pain and discomfort, as well as a greater risk of falling. But there are some practical tips for walking safely on uneven surfaces with arthritis. In this blog post, we’ll go over some useful things to do in order to make walking on these surfaces easier and more bearable.
Understanding the Challenges of Walking with Arthritis
Arthritis impacts the joints and may produce pain, swelling, and stiffness that can limit movement. With arthritis, the thought of navigating on anything but flat pavement can give you the chills. Walking may also be compromised by a more uneven firm surface, an increased risk of slipping and falling, and greater pressure being exerted on infected joints, resulting in increasing symptoms. But there are ways to mitigate the risks and walk safely, even on rocky or uneven surfaces.
1. Wear the Right Footwear
The first and most important step to walking on uneven surfaces safely is the right footwear. The perfect pair of shoes with good arch support, non-skid soles, and padding can change your life. Look for stable shoes that also help you to absorb some of the shock as you step. Wearing the right shoes will relieve some pressure on your joints and allow you to offset your balance so there is less strain on your knees, hips, and ankles.
Key Features to Look for in Shoes
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Non-skid soles:
These give traction on slick floors. -
Padding:
Adequate padding protects against joint impact. -
Fit:
A pair of shoes that fit correctly will help cradle your feet and keep them from burning or developing blisters.
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2. Use Assistive Devices for Extra Support
To increase stability, use a mobility aid such as a cane, walker, or trekking poles. These help keep you upright and take a lot of strain off your joints, enabling you to walk balanced on uneven terrain. For example, using a cane can help you spread out your weight and get an extra point of contact on the ground to minimize your chances of falling.
3. Take Smaller, Controlled Steps
Don’t forget to take smaller, more controlled steps when walking on an uneven surface. Big steps can raise your chance of stumbling or falling on the ground. Shorten your stride, and you will have more time to adjust and react as the ground changes. This can help keep you steady and minimize discomfort in the joint.
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4. Be Mindful of Your Surroundings
Before you walk on uneven ground, be sure to look ahead at the path in front of you. Scan and search for any obstacles, such as rocks, holes, or irregular edges, you might trip over. Noticing your environment will help you modify your walking form so that you can stay as safe as possible. If the surface looks too treacherous, change course or wait for help.
5. Strengthen Your Muscles for Better Balance
Preparing your muscles, specifically legs and core, may affect your balance and stability while you walk. Regular activity may help improve joint function and overall mobility. The more muscle you have, the more support it will provide to your joints, and pain can be minimized, as well as improving the ability to walk safely on uneven ground.
Final Thoughts
Walking on irregular surfaces should not be daunting even for those with arthritis. These balance tips for walking safely on uneven surfaces with arthritis: special shoes, gaits/gadgets, small steps, awareness, and muscle strengthening, can help improve your balance to prevent falls. It is important to practice these routines that will make it easier to walk, but also allow you to stay more active in managing your arthritis. Exercise with arthritis is fundamental for health and well-being. You can keep walking safely without discomfort or fear.
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