Walking as part of an active daily routine

Walking: The Natural Remedy for Osteoarthritis and Joint Pain

April 9, 2024

When a knee or hip becomes painful, doing less can seem like the sensible response: if movement hurts, surely rest will protect the joint? It is an understandable instinct, but in osteoarthritis the relationship between activity and pain is more complicated. For many people, adapted movement — including walking — plays an important role in maintaining physical function.

The aim is not to ignore pain or walk as far as possible. It is to find the right combination of regularity, pace, distance and recovery, taking account of the joint involved and how symptoms respond.

Walking with osteoarthritis: good or bad?

In most people with stable osteoarthritis, walking can remain a useful physical activity. It keeps the lower limbs moving, supports endurance and helps preserve independence. Current care recommendations emphasise exercise adapted to individual abilities rather than systematic avoidance of movement.

However, not every episode of pain calls for the same response. An acutely swollen, particularly painful joint may require temporary reduction of activity and medical assessment. The key is to distinguish normal, manageable discomfort from a warning that the current load is excessive.

Why can stopping walking altogether be counterproductive?

When someone moves less because of pain, the muscles supporting the joint may gradually weaken. Endurance can decline, movements feel more difficult and confidence may fall. This can encourage further inactivity, creating a cycle that limits mobility even more.

Walking does not “rebuild” cartilage, but maintaining a suitable level of activity can support muscles, physical capacity and everyday function. Completely resting a joint for long periods without medical advice is therefore not usually the best long-term strategy.

How long should you walk if you have osteoarthritis?

There is no universal number of minutes that suits every person. A useful starting point is the amount you can manage without a substantial or lasting worsening of symptoms. For someone who has been inactive, that may be a few minutes, repeated during the day. Someone who already walks regularly may tolerate considerably more.

Progress gradually rather than increasing distance and speed at the same time. A short, manageable walk that you can repeat is more useful than a long outing that leaves you struggling for days afterwards.

Should you walk every day?

Regular movement is generally valuable, but “every day” should not be interpreted as a rigid obligation to complete the same route regardless of symptoms. Some days may be suited to a longer walk, others to a shorter stroll, gentle movement or a different activity.

The important point is to build a sustainable pattern. Consider alternating walking with strengthening and balance exercises, which challenge the body in different ways.

How can you tell if you are walking too much?

Notice how symptoms behave during and after a walk, not just at the start. Slight, short-lived discomfort may be manageable, especially when returning to activity. A clear increase in pain, marked swelling, limping or symptoms that remain substantially worse the next day suggest that the distance or intensity may have been too much.

In that situation, reduce the load and progress more cautiously. If pain continues to worsen, is unusual or interferes with normal walking, seek advice from a healthcare professional.

Should you walk even when osteoarthritis hurts?

The answer depends on the pain. Mild, familiar discomfort during a suitable activity is different from sudden severe pain or a joint that is swollen, hot or cannot bear weight. The latter needs assessment rather than simply pushing through.

With ongoing osteoarthritis, activity can often be adapted: shorten the route, slow the pace, take breaks or choose flatter ground. During a more painful flare, a temporary reduction may be sensible, followed by gradual resumption when symptoms allow.

Is walking different for knee and hip osteoarthritis?

Yes. Knee osteoarthritis often makes stairs, slopes, prolonged weight-bearing or repeated bending difficult. With hip osteoarthritis, pain or stiffness may be felt in the groin, buttock or thigh, and walking stride or pelvic movement may change.

Neither location automatically rules out walking. But the most comfortable terrain, length of outing, need for breaks and strengthening exercises may differ. A physiotherapist can help tailor a programme when symptoms limit mobility.

What if osteoarthritis affects the foot or toes?

Walking may be influenced by how weight moves through the foot and the way footwear bends. Stiffness or pain in the big toe, midfoot or ankle can alter the natural walking pattern. Appropriate, comfortable footwear and sensible route choices may reduce unnecessary pressure.

When foot pain persists, a podiatrist or another healthcare professional can assess whether a specific shoe or support might be useful.

Which shoes are best for walking with osteoarthritis?

There is no single perfect shoe. Prioritise a comfortable fit, stable support, sufficient room for the toes and a sole that works well for your particular foot and walking pattern. Avoid footwear that repeatedly causes rubbing or forces the foot into an uncomfortable position.

For people with significant knee, hip or foot symptoms, an individual assessment may be more useful than choosing a shoe solely because it is marketed as “orthopaedic”.

Which terrain should you choose?

Flat, predictable surfaces can be a good starting point, especially after a period of inactivity. Uneven paths, steep descents or very hard, extended routes may place different demands on muscles and joints.

That does not mean you can never walk in the countryside or on a slope. The best terrain is one that suits your current abilities and allows gradual progression without an excessive after-effect.

What about stairs?

Stairs can be particularly challenging because they require both joint movement and muscular strength. Knee symptoms, for example, may be more noticeable when going down than when walking on level ground.

Using a handrail, going more slowly and strengthening the thighs and hips can help people work towards greater confidence. If stairs provoke substantial pain, modify the task and discuss it with a physiotherapist rather than repeatedly forcing the movement.

Is Nordic walking a good idea?

Nordic walking involves using poles and engages the upper body as well as the legs. Some people find the rhythm and additional points of contact useful, while others need time to learn the technique.

It is not automatically superior to ordinary walking for everyone with osteoarthritis. Consider your balance, coordination, upper-limb comfort and the type of ground. Starting with instruction may be helpful if you are unfamiliar with the technique.

Should you choose walking or cycling?

Both can be useful, and they are not mutually exclusive. Walking is a weight-bearing activity closely related to daily independence. Cycling offers a different form of aerobic movement and may be better tolerated by some people when walking provokes more discomfort.

A stationary exercise bike can be a practical way to control duration and resistance. The best choice depends on which activities feel manageable and can be sustained, and combining different forms of exercise can be valuable.

Is walking enough to look after your joints?

Walking helps maintain activity and endurance, but it may not provide sufficient stimulus to maintain all the muscle strength, balance and movement control needed for everyday tasks.

Adding a few suitable strengthening exercises — for example, rising from a chair, working on hip strength or balance near a support — can provide a useful complement. Our guide to exercises for osteoarthritis describes different options.

How should you return to walking after a long break?

Begin below what you think your maximum might be, so that you can build consistency. Choose a familiar, fairly level route and a comfortable pace. Short sessions can be repeated and gradually extended as your confidence and tolerance improve.

Record simple information if it helps: how long you walked, how you felt afterwards and whether symptoms settled by the next day. Progress one factor at a time. After illness, an operation or prolonged immobility, professional guidance may be necessary.

What if you hurt after every walk?

Persistent pain after every outing is a reason to review the programme rather than assume that walking is impossible forever. Distance, speed, hills, footwear and muscle strength can all play a part. The source of pain may also need clarification: not all pain around a joint is caused by osteoarthritis.

Reduce the challenge while seeking an appropriate assessment if the problem continues. A clinician or physiotherapist can help identify what should be changed and whether another condition is involved.

Can you support your joints in other ways?

Yes. Adapted strengthening, maintaining a suitable activity level, preserving muscle mass, balanced nutrition and weight management when appropriate all contribute to the wider picture. Food supplements, where used, are part of a nutrition routine and do not replace exercise or medical care.

Laboratoire Vital Santé offers different joint-nutrition approaches through Cartilamine Phyto and Cartilamine Chondro. Their compositions and directions for use can be compared in our Joints guide.

So, should you keep walking with osteoarthritis?

For many people, yes — with a pace, distance and routine adapted to symptoms and personal abilities. Walking is not a miracle remedy, and it is not a substitute for assessment when symptoms are concerning. But it remains one of the everyday activities that can help maintain function and independence.

Rather than asking “How far should someone with osteoarthritis walk?”, the more useful question is “What amount of walking can I repeat comfortably and build on?” The answer can change over time, and it is worth finding.

Sources

NICE — Osteoarthritis in over 16s: diagnosis and management: exercise and personalised care.
French National Health Insurance — Osteoarthritis and appropriate physical activity.
WHO — Physical activity and sedentary behaviour: general recommendations.
HAS — Exercise therapy for peripheral osteoarthritis.

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