Walking With Arthritis

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Who This Walking With Arthritis Guide Is For

If you have arthritis, you already know the frustration of wanting to be active but feeling completely trapped by your own body. This guide is for the person who likes going for a walk but had to stop because their knees or hips started feeling heavy, stiff, and painful after just ten minutes of walking. You start limiting yourself from going out because you know you will start burning halfway through. Because of pain, you want a safe way to start moving again without causing a terrible flare-up. This guide is for someone who wants to return to walking in a way that actually heals your joint pain and stiffness and lets you walk again the way you used to before.

Importance Of Walking In Ayurveda

In Ayurveda, gentle walking is known as Chankramana, a deeply healing therapy rather than just a physical workout. Arthritis pain, especially the dry, cracking, and stiff joints, is caused by an imbalance in Vata dosha (The energy of air and dryness in the body). When you sit still for a day, Vata builds up in the body, which freezes the joints. A slow mindful walk naturally grounds and calms this Vata energy.

A daily walk gently calms your digestive fire, Agni. When your Agni is burning bright, your body easily digests food. But when you are completely inactive, your digestion slows down, creating a sticky, toxic waste called Ama. This Ama travels through your body and gets stuck in your joints, causing joint pain and stiffness. By simply taking a walk, you can keep your Agni strong, prevent Ama from forming, and push fresh blood into your joints to keep them lubricated.

Immediate Practical Modifications 

You do not need to just tough it out; you can make a few immediate changes today that will instantly take the heavy pressure off your joints:

• Change your shoes: Don't wear flat, thin slippers; instead, go for thick, highly cushioned shoes. They act as a layer for cartilage on the outside of your body.  And the rubber sole takes the shock so your knees do not have to.
• Use a walking stick: If you can't walk without any support, then use a stick or cane. If your right knee hurts, hold the stick in your left hand. Every time you step on your right leg, press down on the stick. This takes the body weight off the joint.
• Pick up the right time: Joints are naturally stiffer in the cold morning air. Instead of forcing yourself to g  go for a walk at 6 am, wait until 10 am or late afternoon when the sun has warmed up your body and your natural joint fluid can move easily.

Step-By-Step Safe Routine

A safe walking routine actually starts before you step out of your door. It includes following daily practices that one must do for better joint health:

• Warm-Up: Never start walking without a warm-up, because our joints stays cold usually. Start by sitting on a chair and then slowly bend and straighten the legs. Point your toes up and down. This acts like an oil pump, pushing natural fluid into the dry joint spaces before you put your body weight on it.
• Walk: Go outside and find a perfectly flat space. Keep your posture tall but relax your shoulders. Do not rush yourself; start slow and then increase the speed gradually without hurting your joints more.
• Shorten your stride: Do not take long, stretching steps. Long steps force your heels to strike the ground hard, sending a shockwave right into your knees. Take shorter, quicker steps instead. Keep your feet close to your body. It feels strange at first, but it is really helpful in reducing the joint pain.

Progression And Pacing

The biggest reason people give up while walking is that they try to do way too much on their very first day. To protect your knees, you need to take each step slowly. Start with small steps by walking for just five to ten minutes. Do not worry about burning calories or hitting a daily step goal right now; your only focus is gently moving your joints. Once that short walk feels completely painless for a full week, you can slowly add just one or two extra minutes to your routine. This slow buildup gives your muscles and bones time to adapt without triggering a massive, painful swelling response. If you feel pain in your joints even after two to three hours of walking, you simply pushed yourself way too hard.

What To Avoid While Walking?

To protect your progress, strictly avoid certain things while building your walking routine, as they can worsen arthritis pain:

• Uneven and rough terrain: Avoid walking on hard surfaces such as concrete or rocky paths because these paths stress your ankles, legs, knees, and hips. Over time, this can lead to extreme joint pain and stress fractures.
• Ignoring the pain: If you feel pain in your joints, then stop walking instantly. Some people neglect this pain because they think it is normal, but if ignored, it can lead to severe injury.
• Walking during severe flare-ups: If you get frequent flare-ups, then you can switch to less weight-bearing exercises such as swimming or cycling. 

When To Seek Medical Help?

While walking is highly recommended for people who are dealing with arthritis, there are certain warning signs that should not be ignored by people who are dealing with arthritis:

• If you experience sudden, severe swelling in your walking joint.
• If your joints buckle up and feel unstable while walking.
• If you experience a sudden flare-up during walking.
• If you have visible changes in the joint shape, bone alignment, and posture.
• If your joint skin becomes red and feels hot to the touch.

References

Walking and Other Common Physical Activities Among Adults with Arthritis — United States, 2019 - PMC 

About Physical Activity and Arthritis 

Walking is the form of physical activity people with osteoarthritis in the hip or knee choose and maintain after two years - PMC

Self-Care for Arthritis: Five Ways to Manage Your Symptoms