Is Walking Good for Arthritis?

When your joints are affected by arthritis, it can be challenging to start a meaningful exercise routine that provides benefits without exacerbating pain and stiffness. That's where walking comes in. Research suggests walking not only reduces risk of illness while boosting mental health, it can improve physical function and lower fall risk among those with arthritis.

In fact, regular walking can improve balance and gait, two common difficulties for people with arthritis. In cases where balance and gait are significantly compromised, using a mobility aid can help support you as you build strength and stamina through regular walks.

As with any form of exercise, it's important to tailor the intensity and duration of walking sessions to the type and severity of your arthritis. We asked top mobility experts for their best advice on integrating walking into a wellness program when you're living with arthritis, and how to walk safely and comfortably while still protecting your joints.

Benefits of Walking With Arthritis

There are a variety of mechanisms through which walking provides benefits for arthritis, says Clarinda Hougen, M.D., a specialist in family medicine and sports medicine at Cedars-Sinai Orthopaedics and Sports Medicine in Los Angeles. "Skeletal muscle functions as an endocrine organ during exercise, which triggers release of certain anti-inflammatory signaling molecules throughout the body," she says. "That means that over time, walking can reduce the chronic low-grade inflammation that creates osteoarthritis-related pain and swelling."

Additionally, walking helps with weight management, she adds. That's important because every pound of weight removed from the body relieves four to five pounds of pressure on the knees. Walking also strengthens the muscles that support the joints, so muscles take more of an impact and act as shock absorbers that alleviate joint pressure, says Dr. Hougen. At the same time, the motion of walking acts like a pump to circulate synovial fluid, a viscous fluid in the joints that keeps them moisturized and lubricated. All in all, walking promotes better mobility with arthritis.

"Even just counteracting sedentary time in general can have notable effects for someone with arthritis," she notes. "Being sedentary results in muscle wasting, insulin resistance, and visceral fat accumulation, which create a pro-inflammatory environment."

Walking Is Good for Mental Health, Too

The benefits of movement extend beyond the physical. Research on walking and emotional health found that various forms of walking can be highly effective in reducing symptoms of depression and anxiety. Scientists believe this stems from the way walking reduces inflammation in the body and triggers the release of the brain's "feel-good" chemicals, known as endorphins. Cleveland Clinic reports that just 30 minutes of brisk walking can stimulate the production of these chemicals, which reduces stress and promotes a sense of well-being.

The psychological perks of walking are especially relevant to people with arthritis who experience higher rates of depression and anxiety compared to the general population, according to the Arthritis Foundation. The connection is likely driven by chronic inflammation and the daily burden of managing pain, fatigue, and mobility concerns. In addition, ongoing anxiety and depression can lower a person's pain threshold, making arthritis symptoms even more challenging to manage.

Is Walking Good for Knee, Hip, and Foot Arthritis?

Along with lowering inflammation throughout the body, walking is particularly beneficial to joints affected by mobility: your knees, hips, and feet.

Walking and Knee Arthritis

Walking strengthens the quadriceps, hamstrings, calves, and gluteal muscles, which all work to support the knee. When these muscles are strong, they absorb more of the force generated during movement, reducing the impact and workload placed directly on the knee joint, says Dr. Hougen.

Walking and Hip Arthritis

With arthritis in the hip, there's often stiffness, especially after sitting. Walking gently moves the hip through its natural range of motion, which reduces that stiffness and improves flexibility and stability. That movement also helps circulate synovial fluid throughout the joint, lubricating the cartilage, she explains.

Walking and Foot Arthritis

Arthritis in the feet and ankles can be a hindrance to maintaining mobility and independence. Walking makes the muscles, tendons, and ligaments of the feet stronger, which improves arch support and takes pressure off the joints, Dr. Hougen says. Also, better muscle function distributes pressure more evenly across the foot, which reduces pain and stiffness.

Tips for Walking Safely With Arthritis

Along with the benefits of walking, it's important to emphasize safety and comfort and build up strength gradually to avoid injury, says Pamela Mehta, M.D., an orthopedic surgeon and founder of Resilience Orthopedics in Los Gatos, CA. Dr. Mehta's tips for safe walking include:

• Start slow, with just a five- to 10-minute walk, then increase activity over time.
• Begin with a gentle warmup to get joints prepped for exercise; this can include ankle circles, leg swings, and knee bends.
• Find a pace that feels manageable without significantly increasing pain.
• Choose the right footwear; shoes should have adequate cushion and arch support.
• Consider walking on paths that have even, flat terrain to reduce stress placed on joints.
• Take breaks when needed on a walk, no matter what the distance or duration.
• Do gentle stretching afterward.

"It can also be useful to split your walking into two or three shorter sessions rather than doing one long walk," says Dr. Mehta. "The goal is to finish feeling like you could have done a little more, not like you completely emptied the tank."

Mobility Aids That Support Walking

Depending on your level of function and balance with arthritis, you might benefit from using mobility aids for walking, such as trekking poles or a walker or rollator, says Emily Poirier, D.P.T., a doctor of physical therapy at WAVE Physical Therapy & Pilates in Cincinnati, OH.

"Especially for those dealing with balance issues along with arthritis, a mobility aid that improves safety can make walking more approachable," Poirier adds. For example, with its four wheels and upright stance, a rollator can provide stability and support while also having a built-in seat that you can rest on during longer walks or whenever needed.

How Much Should You Walk With Arthritis?

The duration and frequency of walks will depend on individual factors, such as your starting fitness level and whether you're experiencing arthritis pain during or after walks. If you're increasing your amount of exercise, it's important to distinguish whether that pain is from arthritis or from using your muscles more intensely, notes Dr. Hougen.

"Normal muscle soreness will feel like a dull, generalized ache in the muscles surrounding the joint, and will often appear with a somewhat delayed onset of 12 to 48 hours after activity, but it improves with gentle movement," she says. "Joint pain indicating an arthritis flare will be felt in or around the joint itself, may be associated with swelling of the joint, may have sharp, throbbing quality, and worsens with further activity."

How often and how far you walk will also rely on gradual progression. In general, your body needs time to adapt to new levels of activity, Dr. Hougen explains. All of the tissues involved in exercise—muscles, cartilage, bones, and ligaments—experience increased mechanical stress, which results in beneficial adaptation over time.

"But when baseline strength is exceeded too quickly, an inflammatory flare can be triggered," she says. "Increasing activity level too fast can cause a sudden worsening of pain, swelling, and stiffness that can severely disrupt daily activity and sleep."

Signs You May Be Walking Too Much

There are several indications that you may be overdoing it when it comes to walking, says Dr. Mehta. Keep an eye out for:

• Increasing joint pain
• Joint instability or buckling
• Limping or altered gait
• Needing several days to recover from every walk
• New or worsening swelling
• Pain that begins affecting sleep
• Pain that remains worse after rest

"A good walking program should gradually make you feel more capable," says Dr. Mehta. "If walking is consistently making you less functional, the volume or intensity needs to change."

What to Do When Arthritis Hurts During or After a Walk

Arthritis pain during or after walking can be an indication that you need to modify your activity—not ditch your walking regimen altogether. Dr. Mehta suggests strategies such as:

• Alternate walking days with water exercise, cycling, or chair exercises.
• Slow down or shorten the walk.
• Try heat before activity for stiffness.
• Use cold afterward for swelling.

If you're trying tactics like these and you're still experiencing pain, Dr. Poirier suggests consulting with a physical therapist, who can give you some exercises for strengthening muscles around your affected joints, and help you develop a safe and effective walking program.

Mobility Matters as You Age

Walking is one of the best forms of movement for many people with arthritis because it keeps the joint mobile and strengthens the muscles around it without placing a huge amount of stress on the body, according to Dr. Mehta. That becomes increasingly important as you get older and begin to experience other mobility challenges that arise with age.

"Walking helps circulate joint fluid, which supports smoother movement, and improves general conditioning, which is very important for balance," she says. "In my practice, I often see people become less active because they're worried that movement will wear the joint down further. In reality, avoiding movement usually leads to more stiffness, muscle weakness, and poorer balance, which can make the joint feel even worse."