Walking Is Key To Easing Joint Pain: Here’s How to Stroll Ache-Free

According to the 2022 University of Michigan Poll on Healthy Aging, over 70% of people over 50 experience joint pain at least occasionally. Among those with symptoms, 49% said they experienced them every day. But there's a simple solution that's accessible to everyone: walking! This low-impact exercise offers a powerful way to manage joint pain, improve flexibility and boost your overall well-being. To learn more, we spoke to David Chesworth, Program Director and ACSM-Certified Personal Trainer at Hilton Head Health Wellness Resort & Spa, who shares the benefits of walking for joint pain and how to do it safely.

How can walking improve joint pain?

“When experiencing joint pain, the body’s instinct is to protect the area by using it less,” explains Chesworth. “While this is a wise short-term strategy for healing, it is a detrimental long-term strategy for fighting chronic joint pain.”

Chesworth emphasizes that circulation plays a key role in improving the rate of recovery. “Movement is essential in order to improve circulation," he explains. "If the bloodstream is a highway, nutrients are like the firefighters and paramedics traveling to the area to resolve the issue. The better the circulation, the faster the ‘ambulance’ can get there and the more productive the firefighters and paramedics can be."

So how can walking help with joint pain? It moves your muscles. “When you contract muscles, you improve circulation in the local area," says Chesworth. "Walking is a simple, realistic activity that contracts many muscles of the lower body and even results in movement in the upper body which is great for joint health."

Walking for joint pain: 5 easy tweaks

You can tailor your walking routine to reduce joint pain. Here are some simple adjustments Chesworth recommends that can help:

1. Stand tall: “Generally, the ideal posture would be to stand tall with your ears over your shoulders, shoulders over your hips, a proud chest, relaxed shoulders and begin walking from there," says Chesworth.

2. Take shorter strides: “Shorter steps will put less pressure on the joints and will contribute to improved circulation and improve rate of recovery," he adds.

3. Stroll on soft surfaces: “Surfaces do make a difference," Cheswroth notes. "Flat surfaces and rubber surfaces tend to be more forgiving on the joints than uneven, harder surfaces.”

4. Use walking sticks: “Someone who has [a] very slouched posture that is not easily corrected due to very tight muscles would benefit greatly from using something like walking sticks for support,” he explains.

5. Consider knee braces: “You can wear a knee brace for extra stability if your knee is currently struggling to provide stability for itself — this is why mobility and stability training is recommended," Chesworth adds. "Walking with a knee brace is better than not walking at all for optimal recovery.”

How to get started walking for joint pain

Walking should be a pain reliever, not a pain inducer. Here are some tips to ensure safe and comfortable walks:

• Warm up and cool down: Dedicate a few minutes before and after your walk to gentle stretches. This prepares your muscles for activity and helps prevent injuries. Check out the video below for some suggestions.

• Wear supportive shoes: Proper footwear makes a big difference. Choose shoes with good arch support and adequate cushioning to absorb shock during impact. "You can find a shoe that provides better support for your feet if your feet are struggling to provide the stability for themselves. The type of shoe will depend on your foot. For example, if you have a collapsed arch, you may want a shoe that gives more support to the arch," Chesworth advises.

• Listen to your body: Don't push yourself too hard. Start slowly with short walks and gradually increase the duration and intensity as your pain allows.

• Consult your doctor: If you have any pre-existing health conditions or concerns, talk to your doctor before starting a walking routine. Chesworth says "if joint pain feels worse as a result of walking, it is advised to stop and seek guidance from a physical therapist or your doctor."

Discover the health benefits of walking:

Physical Therapists: More Than Half Of Us ‘Walk Crooked’ — How That Sets Us Up For Falls, Joint Pain + How To Fix It

Study: Slow Walking Actually Helps Women Over 50 Boost Weight Loss + Burn Fat Faster

Is Walking Really a Good Workout? Top Docs and a Certified Personal Trainer Weigh In

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.