People suffering from arthritis often look for solutions in activities such as walking, as exercise and movement can help to manage their symptoms. However, there is a finer line between beneficial activity and over-activity, something which can potentially worsen the pain associated with arthritis. This article seeks to examine the link between walking and arthritis, the potential benefits of walking, how much one should walk with arthritis, and the importance of rest and expert advice.
What is the Link between Walking and Arthritis?
Exercising can be beneficial for arthritis sufferers as it strengthens the muscle groups surrounding the affected joints. On the other hand, too much or too intense exercising can result in overworking the same joints or muscles, leading to painful inflammations or even joint damage. Therefore, one must take special care in selecting the most appropriate activities for their level of pain. Walking is one of the most recommended activities for arthritis sufferers as it is a low-impact athletic movement.
Walking is a great way to reduce pain and stiffness in the joints, as it helps to lubricate the joints and increase flexibility. Additionally, walking can help to improve overall cardiovascular health, which can help to reduce inflammation and improve overall health. Walking can also help to reduce stress, which can be a major factor in arthritis flare-ups. Finally, walking can help to improve balance and coordination, which can help to reduce the risk of falls and other injuries.
The Benefits of Walking for Arthritis Sufferers
Walking helps arthritis sufferers keep up their strength, flexibility and mobility. Walking can also help to reduce levels of anxiety and depression that often accompany a diagnosis of arthritis. In addition, it encourages circulation, distributes nutrients to the joints, and lubricates the cartilage that cushions bones and soft tissues. Osteoarthritis sufferers can also benefit from weight loss that may occur with regular walking.
Walking is a low-impact exercise that can be done almost anywhere, and it is suitable for people of all ages and fitness levels. It is important to start slowly and gradually increase the intensity and duration of the walk. It is also important to wear comfortable shoes and clothing that will not restrict movement. Finally, it is important to stay hydrated and take regular breaks to rest and stretch.
How Much Should You Walk with Arthritis?
The amount of walking done should depend on the individual’s personal level of pain, type of arthritis and physical goals. A good starting point is usually 10 minutes of walking at a time; a short walk each day can increase to 20 or 30 minutes as one becomes more able to cope. To avoid overworking joints and muscles, however, it is important to take periods of rest throughout the day. The break should be equal to the amount of time spent walking.
It is also important to wear comfortable shoes that provide adequate support and cushioning. Shoes with a wide toe box and flexible sole are ideal for those with arthritis. Additionally, it is important to stay hydrated and to stretch before and after walking to help reduce pain and stiffness.
How Can You Tell if You Are Overdoing It?
It can be difficult to tell when too much activity may be making arthritis worse, but common signs include increased joint pain and swelling, fatigue, muscle weakness, numbness or tingling, and decreased range of motion. If any of these symptoms occur during or after a walk, it is advised to abort the walk and get some rest.
Treatment Options for Arthritis Sufferers
While exercise and diet modifications are important for reducing pain and swelling caused by arthritis, there are also many treatment options which may help alleviate symptoms. These may include over-the-counter medications, dietary supplements, physical therapy or regular visits to an orthopedic specialist. It is also beneficial to use hot and cold therapy to reduce stiffness before or after exercise.
Tips for Walking with Arthritis
When walking with arthritis, it’s important to use proper technique by bending the knees slightly and keeping the back straight. It is best to walk on even rather than uneven surfaces. Additionally, wearing appropriate shoes which provide adequate support is important. One should pay close attention to posture when walking, focusing on spreading weight evenly through both feet.
Expert Advice on Managing Arthritis
It is always wise to seek advice from experts when managing arthritis in order to develop an exercise program that is tailored for the individual’s needs. Furthermore, taking part in an online community with other people suffering from the same condition can often be beneficial. Seeking support from health care professionals who specialize in the field of arthritis can also prove to be valuable.
The Importance of Rest for Arthritis Sufferers
No matter what activities people perform when managing arthritis, it is essential to get enough rest as this helps promote healing. Symptoms can worsen if not enough rest is taken between exercise sessions. Periods of rest should be balanced with periods of activity where appropriate.
What to Do if Your Symptoms Worsen
If symptoms related to arthritis have become worse over time despite taking measures such as controlling weight, exercising and reducing stress, it is always advisable to consult with a doctor. In some cases, it may be necessary to seek additional medical intervention in order to manage these symptoms.