Promising new research suggests that walking can relieve knee pain in people with osteoarthritis.

The researchers followed more than 1,000 people aged 50 and over with osteoarthritis of the knee, the most common type of arthritis in the United States. Some first suffered from constant pain, while others did not. After four years, those who started without frequent knee pain and trained to walk at least 10 times were less likely to have new regular bouts of stiffness or pain and had less knee damage. A study found that people with osteoarthritis of the knee and crooked legs benefited especially from walking.

Model change

The findings represent a “paradigm shift,” said Dr. Grace Xiao-Wei Luo, an assistant professor at Baylor School of Medicine in Houston, who led the study.

“Everyone is always looking for a cure. This highlights the importance and potential for osteoarthritis interventions to be something else, including good old exercise.” Research shows that exercise can help manage osteoarthritis in other joints, including the hips, arms, and legs.

According to the Centers for Disease Control and Prevention, osteoarthritis, sometimes referred to as “wear and tear” arthritis, affects more than 32.5 million adults in the US and occurs when articular cartilage breaks down and the underlying bone starts to change. According to Dr. Lo, the risk of developing this disease increases with age, and about a third of people over the age of 60 suffer from osteoarthritis of the knee.

He added that many patients take drugs such as ibuprofen or naproxen for pain relief, which in high doses can lead to kidney problems and ulcers.

Instead, they may resort to exercise. For decades, health experts have viewed walking primarily as a way to improve cardiovascular health, notes Dr. Elaine Husny, a rheumatologist at the Cleveland Clinic. However, in recent years, doctors have turned to gentle exercise to treat conditions such as depression, cognitive impairment, and mild osteoarthritis. But the new study shows that walking can also serve as a preventative measure, said Dr. Lo.

However, those already in pain should be careful not to overdo their exercise, says Dr. Justin Elbayar, a sports medicine specialist in the department of orthopedic surgery at NYU Langone Health. Walking long distances can increase pain in some patients with severe arthritis, he says, but for those with milder arthritis, “it’s one of the best exercises you can do.”

Gradually

He recommends that people start with a short, short walk, gradually increasing the distance over time. The purpose of the exercise is to provide muscular support to the knee and allow the joints, tendons, and tissues to adapt to walking.

He also suggested wearing supportive shoes, drinking plenty of water while walking, and taking frequent breaks if the person is tired or a beginner. She added that after walking for a long time, ice on the knee can also help relieve discomfort.

While walking can’t repair cartilage or relieve existing pain, exercise offers an attractive and affordable option for preventing the more vexing aspects of osteoarthritis, explains Dr. Lo. Besides, he added, “the walk doesn’t cost a dime.”

The study

The study began in 2004 and documented participants’ initial knee pain, using X-rays to evaluate their osteoarthritis. The researchers then asked the participants to write down their exercise habits and re-evaluate their symptoms during regular check-ups by asking how often their knees hurt. After four years, 37% of participants who did not make walking a regular exercise (not counting the occasional trip to the subway or the grocery store) developed new frequent knee pain, compared with 26% of those who walked. The results confirm what clinicians already know about how to treat osteoarthritis. According to rheumatologist Elaine Husny, regular exercise can increase muscle mass by strengthening the ligaments around joints affected by osteoarthritis. He added that walking is a low-intensity exercise that allows people to maintain strength and flexibility, which are vital for healthy joints.