Walking and knee pain

As we age, there is gradual breakdown of cartilage in almost every joint in our bodies. It usually happens in the weight bearing joints like the spine, hips and knees. It also affects the fingers, thumb, neck and large toe. This condition affects millions of adults worldwide.

Then our joints get inflamed, and this malady is called arthritis. The most common form is osteoarthritis, also called by medical practitioners as “wear and tear arthritis”. Yes, like some select people in the 50-above category, I do have some occasional bouts of the wear-and-tear thing but ever since I lost more than 30 pounds, it has been a while since I had the discomfort. Believe me, discomfort is an understatement.

In a study that was started in 2004 on people above 50 with knee pain, it was revealed that walking could help in the prevention of osteoarthritis in the knee. Participants were asked to report how much they exercised, the frequency of their arthritis symptoms and pain levels.  In time, almost 40% of those who didn’t exercise experienced recurrent knee pain.

“In individuals above 50 years old with knee osteoarthritis, walking for exercise was associated with less development of frequent knee pain. These findings support that walking for exercise should be encouraged for people with knee osteoarthritis”, the study said.

Traditionally, walking as a form of exercise benefits the heart and has been linked to ease depression and battle cognitive impairment. It is now revealed that walking can also ease knee pain.

Lead author on the study, Dr. Grace Hsiao-Wei Lo, assistant professor at Baylor College of Medicine in Houston, said, “Everyone’s always looking for some kind of drug. This highlights the importance and likelihood that intervention for osteoarthritis might be something different, including good old exercise.”

Exercising regularly builds muscle mass and strengthens ligaments around the joints affected by osteoarthritis. Dr. Lo further said that regular exercise could also help manage pain in other joints like those in the hands, hips and feet.

We have relocated to a very walkable city that it is normal for me and my wife Denise to do at least 10,000 steps a day in going to and from work. Walking is free and the only thing you need is a good pair of sneakers and comfortable clothes.

We’re home for a vacation and like everyone else on vacation, exercise had taken a back seat. Thankfully, joint pain haven’t made a house call, yet. [email protected], [email protected]