Walking may alleviate joint pain in the knees, according to a recent study that highlights the benefits of aerobic exercise for patients with knee osteoarthritis, published on October 15 in the journal The BMJ, reports BritPanorama.
This research suggests that engaging in aerobic activities can effectively reduce pain, enhance mobility, and improve the overall quality of life for individuals affected by knee osteoarthritis. Osteoarthritis remains the most prevalent form of arthritis, impacting around 1 in 5 adults in the United States, approximately 54 million people.
According to Dr. Antonia F. Chen, chair and professor of orthopedic surgery at the University of Texas Southwestern Medical Center, osteoarthritis is characterized by the degeneration of cartilage, resulting in pain, stiffness, and diminished joint function. “It is incredibly common — sources have estimated that 80% of adults over the age of 55 have some form of arthritis, and around 500 million people globally suffer from osteoarthritis,” she noted.
Factors contributing to the onset of osteoarthritis include injuries, prior joint conditions, obesity, type 2 diabetes, and genetic predisposition. As a chronic condition, osteoarthritis is a leading cause of long-term disability, particularly affecting the knees. Although it is not reversible, certain approaches can mitigate discomfort.
Dr. Lei Yan, the lead author of the study, reported that “aerobic exercise consistently showed the greatest benefits across almost all outcomes. It reduced pain, improved movement and gait performance, and enhanced overall quality of life more effectively than any other exercise type.” Aerobic exercises encompass rhythmic activities such as walking, jogging, cycling, and swimming.
How to exercise safely with joint pain
Fitness expert Dana Santas emphasized that aerobic exercises “help nourish the joints, strengthen supporting muscles, and reduce pain.” For individuals with knee osteoarthritis, it is crucial to engage in “low to moderate-impact aerobic activity.” High-impact exercises, including running or jump training, should be avoided.
Those new to exercising need not strive for the often-cited targets of 10,000 steps daily or 150 minutes of weekly activity immediately. Starting with five to ten minutes of walking or cycling can provide significant benefits and help strengthen the muscles around affected joints.
Before initiating any physical activity, proper warm-up is essential. Recommended movements include “mobilizing the ankles and hips” through stretches like ankle circles or hip mobility exercises. Awareness of one’s body during workouts and self-pacing is paramount.
Additionally, individuals managing knee osteoarthritis should refrain from deep squats and twisting movements, as such actions can place undue stress on the knees. Maintaining correct form in chosen exercises is vital to avoid exacerbating pain or causing further injury.
Want to take it up a notch? Add some strength training
Low to moderate-impact strength training may also benefit osteoarthritis patients. A simple exercise to begin with is the single-leg Romanian deadlift, which can be adjusted by shifting weight to one leg. If balance proves challenging, individuals may use a wall for support while performing the movement.
Other suggested exercises include stair stepping and leg extensions. According to Yan, “the benefits depend on consistency — patients don’t need to train intensely, but they do need to keep moving regularly.”
In addition to exercise, alternatives for alleviating osteoarthritis pain include acupuncture, weight management, anti-inflammatory supplements, and physical therapy, as noted by Dr. Chen. It is advisable for patients to consult a healthcare professional before initiating any treatment regimen.
The study’s conclusions derive from a systematic review and network meta-analysis involving 217 randomized controlled trials, encompassing over 15,000 participants globally, and monitored outcomes over four, twelve, and twenty-four weeks.
