If you’re among the millions of Americans who live with knee arthritis—specifically osteoarthritis—you’ve likely been bombarded with all sorts of guidance regarding what measures you should (and shouldn’t) take to help preserve your joint health and stay active. It’s easy to become overwhelmed or confused by all the information out there, but one fact is certain: walking is a great way to slow the progression of knee arthritis and boost your overall health.
Knee osteoarthritis is characterized by the wearing down of cushioning joint cartilage. It can result from years of wear and tear, high-impact physical activity, or a combination of both. While walking on pained, under-cushioned knees may seem counterintuitive for individuals with arthritis, taking regular walks provides a host of benefits, including:
- Increased blood flow to the knees – Low-impact exercises like walking boost blood flow to the joints and help supply cartilage with the nutrients it needs to thrive.
- Stronger muscles – Walking regularly strengthens the leg muscles that support the knee, which can help individuals with arthritis stay mobile.
- Weight loss – Being overweight places additional strain on the knees and can worsen arthritis. Conversely, mild exercise can promote weight loss, preserve joint health, and slow the progression of this disease.
Walk Smart
Still, it’s important to remember that there’s a right and wrong way to walk if you have knee arthritis. Before taking a stroll, keep these orthopedist-approved tips in mind:
- Wear comfortable, well-fitting sneakers that provide ample foot support.
- Do some gentle stretching and drink plenty of water before and after your walk.
- If you are walking outdoors, opt for smooth terrain that’s free of rocks, steep inclines, and tree roots.
- Don’t overdo it; every person is different, but 30 minutes of walking every day is usually enough to reap the benefits of exercise.
- Listen to your body and stop if you need a break—if your knees feel sore two hours after your walk, consider taking shorter or fewer walks.
Exercises to Avoid With Knee Arthritis
Choosing low-impact exercises is key if you have knee arthritis. In addition to walking, other joint-friendly activities include swimming, yoga, stationary cycling, water aerobics, and elliptical training. On the other hand, it’s important to avoid more intense, high-impact exercises such as:
- Running
- Lifting heavy weights
- Hiking
- Jumping jacks
- Burpees
- Squats
Our Approach to Knee Arthritis Treatment
Tampa Orthopaedic & Sports Medicine Group—a division of Florida Medical Clinic—is home to board-certified specialists who help patients with knee osteoarthritis achieve their best health and quality of life. Our experts take a conservative approach to care that incorporates innovative nonsurgical therapies such as viscosupplementation (knee gel shots), PRP injections, and stem cell therapy. As our patient, you can be assured that you’ll always have somewhere to turn for comprehensive knee arthritis treatment and individualized guidance.
We encourage you to schedule an appointment at Tampa Orthopaedic & Sports Medicine Group if you’d like to consult with an orthopedic specialist about knee arthritis treatment and symptom management. Contact us today at (813) 253-2406 or request an appointment online at your convenience.
