Although there are a lot of other possible reasons for severe pain in the knees (like trauma, obesity, and overuse – which is common among athletes), arthritis remains one of the most common causes.
For this reason, it is highly encouraged by health professionals for patients to get examined if they are suffering from severe pain and swelling in the joints. This is to determine if it is from RA (or Rheumatoid Arthritis) or another Arthritis classification which is known as Osteoarthritis.
Unlike Rheumatoid Arthritis, Osteoarthritis is characterized by a breakdown of cartilage. If you experience symptoms of severe pain in the knee and joints that increase upon movement, it might be Osteoarthritis. Despite it being a discouragement for activity, many Osteoarthritis clinical trials show that walking is beneficial.
Here are the following reasons:
Keeps the cartilage healthy
Walking helps increase the blood flow, which allows the cartilage to get the nutrients they need to protect or cushion the ends of your joints. When the joints are well-lubricated, movement and stiffness ease. In the long run, you are helping your body increase mobility and range of motion.
Strengthens muscles
When you walk, you are helping your body build different muscles. Muscles help the mechanics of the whole body movement and, as effective support, better your joints. The stronger the muscle, the more weight can be carried by the body. This allows for more capacity in doing daily tasks and helps ease or lessen stress in the joints.
Manages your weight
Walking helps burn a lot of calories, and losing a few pounds within the suggested scale always improves general health. A few extra pounds can add more stress to the joints and worsen existing arthritis-related inflammation.
Lightens your mood
Walking generally releases a natural pain-killing substance in the body called endorphins. A study by California State University has shown that people who walk more in the day have improved moods. This said, having Osteoarthritis can be quite debilitating, but helping your body with more endorphins could always help ease its adaptation to pain.
Improves sleep
Walking also improves sleep. Studies have shown that women ages 50-75 who walk an hour a day are more likely to have less insomnia. Insomnia causes soreness in the body and the muscles, which makes it difficult for the body to replenish strength. With the body not being ready for movement, more stress is given to the joints.
In conclusion, walking has been proven by a lot of Osteoarthritis clinal trials to be one of the most effective methods in easing pain and increasing mobility for general overall wellness. If you are ever considering picking walking as an activity to ease your Osteoarthritis pain, do not forget to keep in mind the following:
- Start small, then increase as you go. People with Osteoarthritis need to increase their movement gradually. Perhaps pick a familiar path and gradually walk a little ways further as you go. One recommendation also includes picking alternating schedules for your walk. This also helps the body process the gradual incorporation of the activity.
- Wear comfortable clothing. A really nice pair of pants, shoes, and socks could help you in the long run. Walking shoes is advisable as it is flexible for any use and not too heavy for the feet. It might also be a helpful tip to buy shoes in the afternoon or evening since the feet tend to expand a bit during the day. This is to make sure your pic the right size of shoes for walking use.
- Do other “supporting” activities It is also important to be familiar with activities that you could do with or after walking, such as giving yourself a warm bath to help ease your muscles transition to walking. You could also try beginner’s yoga and mild stretching.
- Don’t forget to warm up Whether you have Arthritis or not. It is a given to do warm-up before any exercise activity. This is to prepare your body and increase a bit your blood circulation for the impending activity.
- Create variations When you observe that your body is ready for more movement, you can always create diverse sets of exercises. Making your walk slow or fast could help you identify what works for you. If you are determined to see the difference in your heart rate, wearing wearable trackers might also help you.
- Track your progress. As a final note, listen and record how your body reacts to your newly incorporated walking activity. If there are any alarming reactions or increased pain, do not hesitate to ask for help from your doctor.
Osteoarthritis can be painful, but it is not a life sentence. There are ways to alleviate the pain. It could start with simple activities such as walking. Even if the changes and improvements are gradual, keeping up with the small steps could help you walk miles in the long run.