Lower limb osteoarthritis, particularly in the knees, hips, and ankles, is a common condition that affects many people as they age. It can cause stiffness, pain, and limited mobility, making daily activities challenging. While it might seem counterintuitive, walking is one of the best low-impact exercises for managing osteoarthritis symptoms.

At Bondi Podiatry, we often recommend walking as part of a comprehensive treatment plan for individuals with osteoarthritis in their lower limbs. In this blog, we’ll explore the benefits of walking and how it can improve your joint health and overall well-being.

Understanding Lower Limb Osteoarthritis

Osteoarthritis is a degenerative joint disease where the cartilage that cushions the joints breaks down over time, leading to pain, swelling, and reduced mobility. While it can affect any joint, osteoarthritis in the lower limbs—particularly the knees and hips—is quite common.

Symptoms of lower limb osteoarthritis include:

- Joint pain, especially during or after movement.

- Stiffness, particularly after periods of inactivity.

- Swelling around the affected joints.

- Decreased range of motion.

- A grating sensation when moving the joint.

These symptoms can make physical activity difficult, but staying active is crucial to managing the condition.

Why Walking is Beneficial for Osteoarthritis

While it may seem like walking would aggravate osteoarthritis, the opposite is true. Walking has several benefits for individuals with osteoarthritis, especially when done correctly and with the proper precautions.

Here’s why walking is beneficial for managing lower limb osteoarthritis:

1. Maintains Joint Mobility

One of the primary benefits of walking is that it helps maintain joint mobility. Regular movement helps keep the joints lubricated by encouraging the production of synovial fluid, which reduces friction between the bones. By keeping the joints moving, walking helps prevent stiffness and improves your range of motion.

2. Strengthens Muscles Around the Joints

Walking strengthens the muscles that support your joints, especially in the legs and hips. Stronger muscles act as shock absorbers, helping to reduce the stress placed on your joints. This is particularly important for weight-bearing joints like the knees and hips, which often bear the brunt of osteoarthritis-related pain.

3. Reduces Pain

Regular, moderate exercise like walking has been shown to reduce osteoarthritis pain over time. Physical activity helps to release endorphins, which are natural pain-relieving chemicals in the body. Walking can also help reduce inflammation in the joints, further alleviating pain and discomfort.

4. Aids in Weight Management

Carrying extra weight puts additional strain on your joints, especially in the lower limbs. Walking is an excellent form of exercise for managing your weight. Even small reductions in body weight can significantly decrease the pressure on your joints, particularly in the knees.

5. Improves Mental Health

Living with chronic pain can take a toll on your mental health. Walking, especially outdoors, is a great way to boost your mood and reduce stress. The release of endorphins during exercise can improve your overall sense of well-being, making it easier to cope with the daily challenges of osteoarthritis.

6. Increases Blood Flow to the Joints

Walking helps increase circulation, which promotes the delivery of oxygen and nutrients to the joints. Improved blood flow can support the repair of damaged cartilage and reduce the inflammatory processes that contribute to osteoarthritis.

7. Improves Balance and Stability

As osteoarthritis progresses, it can affect your balance and stability, increasing your risk of falls. Walking helps to improve your balance and coordination, making you more stable on your feet. This is particularly important for older adults who may be more prone to falls and injuries.

Tips for Walking with Osteoarthritis

While walking offers many benefits, it’s important to do it the right way to prevent injury and avoid aggravating your symptoms. Here are some tips for walking safely and comfortably with lower limb osteoarthritis:

1. Wear Supportive Footwear

Proper footwear is essential for anyone with osteoarthritis in the lower limbs. Choose shoes that provide good arch support, cushioning, and shock absorption. If necessary, consult a podiatrist to see if custom orthotics can help improve your walking gait and reduce joint stress.

2. Start Slowly

If you haven’t been active for a while, start with short, slow walks and gradually increase your distance and pace. Begin with 10-15 minutes a day, and slowly work up to longer walks as your endurance improves.

3. Warm Up Before Walking

Before you start walking, do some gentle stretches to warm up your muscles and loosen up your joints. Focus on stretching your calves, hamstrings, and quadriceps, as these muscles play a key role in supporting your knees and hips.

4. Listen to Your Body

It’s important to listen to your body and avoid overexertion. If you experience sharp pain or significant discomfort, stop walking and rest. A little soreness after walking is normal, but persistent or severe pain may be a sign that you need to modify your routine or consult a healthcare professional.

5. Walk on Soft Surfaces

Whenever possible, choose soft, even surfaces to walk on, such as grass or a track. Walking on concrete or uneven terrain can increase the impact on your joints and exacerbate pain.

6. Incorporate Rest Days

Give your joints time to recover by incorporating rest days into your walking routine. Aim for walking 3-5 times a week, and use rest days to do other low-impact activities like swimming or cycling.

7. Consider Walking Aids

If you have significant pain or difficulty walking, consider using a walking aid such as a cane or walking stick. This can help take some of the pressure off your joints and improve your balance.

Other Treatments to Complement Walking

Walking is an excellent form of exercise for managing lower limb osteoarthritis, but it’s often most effective when combined with other treatments. Here are some additional strategies to help manage your symptoms:

- Custom Orthotics: If your osteoarthritis affects your feet or ankles, custom orthotics can provide additional support and cushioning to reduce joint pain while walking.

- Physical Therapy: A podiatrist can help you develop a personalised exercise program that includes walking and other strengthening exercises to support your joints.

- Weight Management: Maintaining a healthy weight can significantly reduce the stress on your lower limb joints.

- Medication: Over-the-counter pain relievers and anti-inflammatory medications can help manage pain, particularly on days when walking feels more difficult. It is important to check with your endorsed podiatrist or general practitioner before commencing medication, particularly if you are on other medications or have a complex medical history.

- Joint Injections: In some cases, corticosteroid injections or hyaluronic acid injections may be recommended to reduce inflammation and pain in the affected joints.

Conclusion

Walking is a simple, low-impact exercise that offers numerous benefits for individuals with lower limb osteoarthritis. From improving joint mobility and reducing pain to strengthening muscles and aiding in weight management, walking can play a key role in managing osteoarthritis and enhancing your quality of life.

At Bondi Podiatry, we are dedicated to helping our patients manage osteoarthritis through a combination of walking programs, custom orthotics, and other treatments. If you’re living with osteoarthritis and want to learn more about how walking can help, schedule a consultation with us today.

For more information, book an appointment online or call us on (02) 8971 1682.