Understanding Knee Osteoarthritis and Its Symptoms
Osteoarthritis of the knee is a common joint condition that causes pain, stiffness, and swelling in and around the knee joint. It happens when the protective cartilage that cushions the bones of the knee breaks down over time. This causes the bones to rub against each other leading to symptoms like:
- Knee pain that gets worse when you walk, climb stairs, or sit for long periods
- Stiffness and limited range of motion in the knee joint
- Swelling, warmth, and mild inflammation around the knee cap
- A crunching feeling or sound when you move your knee
These unpleasant knee osteoarthritis symptoms can make daily activities more difficult. But there are things you can do to find relief.
1. Try Walking - Carefully
While it may seem counterintuitive, walking can actually help ease osteoarthritis knee pain. The key is walking correctly. Low-impact cardio exercise like walking can strengthen the muscles around your knee joint. This provides extra stability and support for your knee which reduces pain. But you'll want to be careful.
If knee pain flares up while you walk, stop. Push yourself too far with vigorous activity, and you may exacerbate inflammation. Instead, start with short 10 minute walks. Slowly increase time and distance from there. Make sure to wear supportive athletic shoes and consider using a knee brace or sleeve while you walk.
2. Lose Excess Body Weight
Extra body weight = extra pressure on your knees. Losing even a modest amount of weight can significantly reduce knee osteoarthritis symptoms. For a 200 pound person, losing just 11 pounds can decrease the burden on your knee joint by 50 pounds with each step you take!
Why Weight Loss Eases Knee Pain
Think of carrying a heavy backpack all day. Your knees would definitely hurt! Now imagine taking 50 pounds out of the backpack you carry around on your body all day long. This is what weight loss does for your knees.
Walking Correctly Helps Knee Pain
Here are some helpful walking tips to ease knee pain from osteoarthritis as you start moving more:
3. Improve Posture and Reduce Stride Length
Walk with good upright posture, engage your core, keep your pelvis level, and take shorter, quicker strides instead of overextending your legs. Land softly and roll gently from heel to toe rather than harshly striking the ground with each step.
4. Use Trekking Poles
Trekking poles improve balance and stability taking pressure off your knees as you walk. Make sure to use rubber tips instead of sharp metal spikes if walking on pavement.
5. Walk on Softer Surfaces
Choose smooth, level dirt trails or walking tracks covered with wood chips rather than super hard concrete whenever possible. The softer surface creates less impact for tender knee joints.
Warm Up First and Cool Down After
Just like other exercise, warm up your body first before you start walking briskly for cardio fitness. Cool down with gentle stretches afterwards. This prevents injury and reduces post-exercise soreness allowing you to recover faster.
6. Apply Ice After Walking
icing your knee for 15 minutes after activity reduces inflammation easing pain and stiffness. Combine this with over-the-counter anti-inflammatories or natural remedies like turmeric or ginger supplements to enhance the effects.
Try These Additional Natural Tips for Knee Pain Relief
Walking is excellent for relieving knee osteoarthritis symptoms, but other remedies can further help you manage pain including:
- Massage, acupuncture, heating pads, Epsom salt soaks
- Topical pain relief gels containing menthol, camphor, methyl salicylate
- Oral supplements like glucosamine, chondroitin, turmeric, omega-3s
- Light knee stretches and low impact yoga for flexibility
- Proper rest and alternating ice/heat therapy as needed
The combination of easy aerobic exercise and natural pain remedies delivers powerful relief allowing you to stay active and enjoy life despite osteoarthritis knee discomfort.
With the right treatment approach, those with knee osteoarthritis can manage symptoms successfully. Walking offers gentle joint strengthening to ease pain. Combine smart activity with proven natural approaches for optimal relief from knee arthritis.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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