An estimated 10 to 13% of people over 60 have knee osteoarthritis, and many more experience joint pain earlier in life, indicating they may be on their way to significant knee pain and possibly need joint replacement later in life. Could something as simple as walking more reduce the pain and potentially promote better joint health?
A study published in the American Journal of Preventive Medicine studied 1500 seniors over four years who had been diagnosed with osteoarthritis and found that just one hour of brisk walking per week lowered their risk of developing mobility disability by 85% and activities of daily living disability by 45%. Other similar controlled studies consistently support that walking can reduce pain in the knees, back, and other joints.
What explains this powerful benefit of walking? Let’s take a look at the many ways walking can support joint health.
Healthier Joint Tissues
Your knees contain a springy tissue that acts as a cushion and shock absorber. As we age or damage the joint, this tissue can become worn, hard, and thin. This causes stiffness and pain.
The lack of movement also reduces the amount of nutrition your brain allocates for joint health. For the most part, our bodies work on the “use it or lose it” principle. If your brain determines you’re not using your knees much (to walk), it directs nutrients elsewhere.
But this can be reversed simply by choosing to walk more and following through.
When you walk, you gently compress and release this tissue, promoting better blood flow and getting much-needed nutrients into the joint so it has the nutritional components it needs to repair itself.
Strengthing Leg Muscles
Did you know that if you don’t have sufficient leg muscles when you stand, you rest your weight on the joints? The joints are not designed to carry upper body weight alone, so this leads to pain, inflammation, increased wear and tear, and the inability of the joint to heal itself.
As these muscles get stronger, they deliver greater support to the joint so that it moves more smoothly. And muscles also take pressure off the joint so it’s only carrying its fair share of the weight.
Maintaining a Healthy Weight
Maintaining a healthy weight is important for joint health. Walking can assist you here too. Walking isn’t a big calorie-burner. Instead, walking has been shown to help you better manage blood glucose levels and balance hormones that impact your mood.
This can lead to fewer cravings and a reduction in stress, boredom, or sadness eating episodes, in turn making it easier to make healthier food choices. Additionally, the more muscle you have, the more calories your body burns, so walking can help in weight management there too.
Encouraging You to Be More Mobile
For most people, walking is a relatively easy activity. You can start slowly and work your way up to greater speed and/or frequency. Because walking lifts your mood, you may feel like adding other activities into your exercise routine experiencing great joint health benefits. Walking can be a social experience too, so grab a friend and encourage each other by walking together on a schedule.
You should notice benefits fairly quickly, so if you’re unable to walk or the pain persists after a week of consistently walking, it may be time to see a doctor. Please contact Huntington Orthopedics.