walking

Walking Can Significantly Reduce Chronic Knee Pain Risk

/ Thomas Cohn, MD

knee painJoint issues are a common source of pain for millions of Americans, and oftentimes it’s the knee joints where this degeneration and discomfort is most obvious. Knee pain can make every step a burden, which is why preventing knee joint deterioration is key. According to a new study, you may be able to do just that by taking a few more steps each day.

According to a new study by researchers at the Baylor College of Medicine, walking may be a powerful way to prevent and treat osteoarthritis of the knee. For the study, researchers tracked more than 1,200 individuals aged 50 or older with knee osteoarthritis, the most common form of arthritis. Participants self-reported their walking habits and frequency, which helped researchers classify 73 percent of the group as walkers and 27 percent as non-walkers.

Walking And The Impact On Your Knees

After looking closer at the medical data between the two groups, researchers found that those who walked for exercise had a 40 percent decrease in the likelihood of experiencing frequent knee pain. X-rays were also used to assess for the progression and severity of osteoarthritis in the knees, and these images showed that walkers were less likely to experience medial joint space narrowing, which is one way to measure arthritis progression. Researchers concluded that going for regular walks could help to both control knee pain and slow to further osteoarthritis degeneration.

“These findings are particularly useful for people who have radiographic evidence of osteoarthritis but don’t have pain every day in their knees,” said first author of the paper Dr. Grace Hsiao-Wei Lo. “This study supports the possibility that walking for exercise can help to prevent the onset of daily knee pain. It might also slow down the worsening of damage inside the joint from osteoarthritis.”

Walking is such a simple act that can be performed almost anywhere, and it’s not overly stressful on the body. While it may not be able to cure you of your arthritis, it can help to maintain function in your knee, aid in pain control and slow continued arthritis progression, all of which are important for your quality of life.

So if you’re dealing with chronic knee pain, know that you don’t need to pursue an intense workout at the gym to help combat your symptoms and make your knee healthier for tomorrow. Simply lace up your walking shoes and walk for 30-45 minutes a day! And if you’re still looking for help overcoming a chronic pain issue, make sure you reach out to Dr. Cohn and his team. For more information, or for help with a different pain management issue, give our team a call today at (952) 738-4580.

The Benefits Of Walking If You Have Chronic Pain

/ Thomas Cohn, MD

walking shoesExercise and movement are two common treatment recommendations for patients with certain types of chronic pain conditions, but regular exercise isn’t always easy to achieve if chronic pain makes movement painful. You may not be able to run a few miles or do a rotation at the gym, and because of this, you might opt to shy away from exercise even though it’s exactly what your body needs. At times like this, it’s important to remember that any type of exercise can be beneficial. Even just walking for 10-15 minutes can be great for your pain condition and your whole body.

Don’t think walking can do that much good? Below, we take a closer look at the benefits of walking if you have chronic pain.

Why You Should Walk If You Have Chronic Pain

Here’s a look at just some of the benefits of walking if you’re dealing with a chronic pain condition like arthritis or fibromyalgia.

Blood Flow And Circulation – Walking gets the heart pumping and healthy blood flowing through your body. Structures rely on this oxygenated blood to get nutrients they need to function properly. This also helps to remove lactic acid in the joints that can contribute to pain and discomfort.

Muscle Development – Walking may not seem like an overly strenuous activity, but it requires a number of muscles to work regularly. Your core muscles are used when you’re walking, and a strong core can help you fend off chronic back pain, because when your core can handle more stress, it takes pressure off your spine.

Fat Reduction – Regularly walking can help you lose weight and decrease adipose tissue in the body. This adipose tissue is pro-inflammatory, which means you’re less likely to suffer from inflammation and related issues if you have less adipose tissue in your body. Weight loss also helps to reduce the strain you put on your knees, hips and feet when you walk.

Increased Synovial Fluid – Movement and exercise in the form of walking can also help aid in the production of synovial fluid, which helps to lubricate your joints and make movement easier, which is especially helpful if a joint problem is causing your chronic pain.

Endorphin Release – Walking and other forms of exercise can release chemicals in your brain that help to drown out pain signals, making discomfort less noticeable and more bearable.

Reduce Anxiety – Walking can also have a calming effect on the brain, reducing anxiety and stress, which can be chronic pain triggers.

This is just a short list of reasons why you should consider walking if you’re working to overcome a chronic pain condition. It’s a low-impact exercise that can really help you win out over chronic pain, and you don’t need any specialized equipment.

For more individualized help for overcoming your chronic pain condition, reach out to Dr. Cohn and his team today.