How to Prevent Pain When Walking With Arthritis

How to Prevent Pain When Walking With Arthritis | Feel Good Life with Coach Todd

Wondering if walking is really good for your arthritis, and if so, how can you manage your pain in way to stay active on a regular basis? This in-depth article covers it all on walking for arthritis, and more!

Written by: Coach Todd


Walking is one of the best forms of exercise you can do when you have arthritis. In fact, walking helps to mobilize joint fluid (called synovial fluid) to lubricate joints and provide nutrients to cartilage. 

But if you have pain after your walking workout due to arthritis, you may feel like walking will only aggravate the problem, but it won’t!

Plenty of individuals have asked, “Is walking good for arthritis in the knee or hip?” and here is the research designed to find the answer. Scientists have found these 10 common benefits of walking with arthritis:

How to Prevent Pain When Walking With Arthritis | Feel Good Life with Coach ToddImproved Circulation

Walking wards off heart disease, strengthens the heart rate, and lowers blood pressure. Women who walk 30 minutes a day can reduce their risk of stroke by 20%, and by 40% when they stepped up the pace, according to researchers at the Harvard School of Public Health in Boston.


How to Prevent Pain When Walking With Arthritis | Feel Good Life with Coach Todd

Strengthen Bones

Walking can stop the loss of bone mass for those with osteoporosis, according to Michael A. Schwartz, MD, of Plancher Orthopedics & Sports Medicine in New York. In fact, one study of post-menopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40%.


How to Prevent Pain When Walking With Arthritis | Feel Good Life with Coach ToddIncreased Lifespan

Research finds that people who exercise regularly in their fifties and sixties are 35% less likely to die over the next eight years than their non-walking counterparts. That number shoots up to 45% less likely for those who have underlying health conditions.


How to Prevent Pain When Walking With Arthritis | Feel Good Life with Coach ToddImproved Mood

Walking releases natural pain­killing endorphins to the body. A California State University, Long Beach, study showed that the more steps people took during the day, the better their moods were. 


How to Prevent Pain When Walking With Arthritis | Feel Good Life with Coach ToddWeight Loss

A brisk 30-minute walk burns 200 calories and increases your resting metabolism. Over time, calories burned can lead to pounds dropped.


How to Prevent Pain When Walking With Arthritis | Feel Good Life with Coach ToddStrengthen Muscles

Walking tones your leg and abdominal muscles – and even arm muscles on occasion. This increases your range of motion, shifting the pressure and weight from your joints to your muscles.


How to Prevent Pain When Walking With Arthritis | Feel Good Life with Coach ToddImproved Sleep

Waling not only provides energy for the day but also puts us to rest in a better state. Studies found that women, ages 50 to 75, who took one-hour morning walks, were more likely to relieve insomnia than women who didn’t walk at all.


How to Prevent Pain When Walking With Arthritis | Feel Good Life with Coach ToddJoint Support

The majority of joint cartilage has no direct blood supply. It gets its nutrition from joint fluid that circulates as we move. Movement and compression from walking “squishes” the cartilage, bringing oxygen and nutrients into the area.


How to Prevent Pain When Walking With Arthritis | Feel Good Life with Coach ToddReduced Mental Decline

A study from the University of Virginia Health System in Charlottesville found that men between the ages of 71 and 93 who walked more than a quarter of a mile per day had half the incidence of dementia and Alzheimer’s disease than those who walked less.


How to Prevent Pain When Walking With Arthritis | Feel Good Life with Coach ToddImproved Breathing

When walking, your breathing rate increases, causing oxygen to travel faster through the bloodstream. This constant filtration of nutrients helps to eliminate waste products, improve energy levels, and increases the ability to heal.


Along with these 10 powerful benefits, aerobic walking and resistance exercise programs have been shown to reduce the incidence of disability for people who are older than 65 and have symptomatic OA.

For those living in near-constant pain every day, where do they start?


Before You Start a Walking Program with Arthritis

Before starting a new exercise routine, talk with your doctor. They’ll help you to consider the current limits of your joints and provide ways to work within those limits. Your doctor or a physical therapist can help create a personalized walking plan that gives you the most benefit without aggravating your joint pain. However, here are some additional tips to help protect your joints when walking:

Feel Good Life - Coach ToddPick the Right Walking Gear

To prep for your walk, be sure to choose the right shoes. Look for proper arch support, a firm heel, and thick flexible soles to cushion your feet and absorb shock. The toe box should be roomy, and not too long. As well, walking poles may relieve pressure on the joints and assist with balance and stability. 

Lastly, to stay hydrated, drink a few cups of water 15 minutes before you start walking, and another few cups after you cool down. If you’re going for a longer walk, keep a water bottle handy and have a drink of water every 20 minutes or so while you exercise.

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Start Slowly

You might do five minutes a day the first week, and then increase your time or distance a few minutes the next week. Your doctor or physical therapist can help structure a program that’s right for you. Or, you can follow this gentle progression:

How to Prevent Pain When Walking With Arthritis | Feel Good Life with Coach Todd

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Build-Up to 150 Minutes Per Week

The above breakdown plays into this tip as well. Performing 150 minutes of activity works out to 30 minutes a day, five days a week of moderate-intensity aerobic exercise. You can even split that time into 10-minute blocks if your struggle with chronic fatigue.

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Adjust Your Routine as Needed

Listen to your body. If you wake up with a lot of stiffness, gentle exercises and other strategies may be helpful, but going for a longer walk may be more challenging. Joint pain varies day to day, so it’s important to modify your walking distance and time based on how you are feeling. 

Feel Good Life - Coach ToddMove Gently

Move your joints gently at first to ease your body into movements. You might begin with range-of-motion exercises for five to 10 minutes before you move on to aerobic exercise. And when you do start walking, focus on landing softly with each stride.

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Stop If Anything Hurts

Take a break if your joints start to ache — sit on a bench for a minute or two and engage in some easy breathing before continuing. If the pain is sharp and stabbing, or you feel any new joint pain, it’s time to stop for the day. Talk to your doctor about what pain is normal and when it’s a sign of something more serious.

The above are great strategies to begin your walking regimen.

But for those still wondering, “Is walking good for arthritis in the hip or knee, specifically? I’m not sure my OA pain can take this…” Try following the below strategies for managing your arthritic pain while walking.


Managing Your Pain When Walking for Arthritis

How to Prevent Pain When Walking With Arthritis | Feel Good Life with Coach Todd

You can relieve your OA pain with some smart moves before and after your walk. The key is to perform these activities regularly, not just when in pain. Try including one of these strategies for a few weeks on a regular basis and see how you feel.

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Walk When You Feel Good

Plan on walking when you usually feel good. Are your joints stiff in the morning? Head out in the afternoon. If you take a pain reliever, go for a stroll when it kicks in.

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Take a warm shower, apply warm washcloths, or a heating pad in the half hour before your walk. The heat relaxes your joints and helps circulate blood to your muscles before any movement is necessary. 

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Massage It Out

Give yourself a massage. Gently rub the muscles around your aching joint 10 minutes prior to your walk. This boosts blood flow to the area.

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Ice Those Joints

After you exercise, ice your joints for up to 20 minutes. This can relieve any swelling as well as excess inflammation signals causing your pain.

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Stay the Course

Remember, consistency is key to reducing joint pain when walking. But if you still can’t seem to resist the call of the couch, try these steps to boost your motivation:

  • Track Your Progress: You can use a journal or exercise app to record how far, how long, and how often you walk. On top of keeping yourself accountable, it helps to remember where you’re at in your journey.
  • Wear a Pedometer: Research suggests that keeping count of your steps encourages you to move more. Make every day a new challenge to keep walking farther.
  • Join Forces with Friends: Meeting up with others can make walking more fun. It also holds you accountable, so you’re less likely to skip a workout. Find a friend to buddy up with, or join a local walking group.

While walking for arthritis may look different for everyone, the above strategies can be used, in conjunction with your doctor, to help start you on the right path towards an active, pain-free lifestyle! 

13 Responses

  1. You are doing great & I am enjoying everything you say & do; I have only one grabbing pain in my right groin today & it has me stopped. I am icing & easing up on my activities right now. 86 is some good days & some not so good days.

    1. Darlene, I'm glad that you're enjoying our exercises. I hope you're finding them helpful. That's great that you're listening to your body and taking a break when it's needed. Thank you for reading!

    2. Darlene, thank you so much for your feedback! We appreciate it, and I'm glad that you're enjoying our content. That's great that you are listening to your body and not pushing yourself too hard. I hope you have a lot more good days than bad days ahead of you!

  2. I am so happy with this article! I have always felt I was doing damage by walking and my husband was no help in this area. I’m so happy you also stress the right walking shoes as I recently suffered from Achilles tendinitis which was no fun! It was caused by doing my walking in my house just wearing slippers with no support. Any suggestions on brands of shoes that will be helpful for my old joints?

    1. Sandie, sneakers can get complicated! Speaking with a PT friend, Brooks is a good brand to help with joints.

  3. My knees are bone on bone & I have been told knee replacement is the only help. Any suggestions for NOT wanting that & still have a desire to eliminate the man of even a five minute walk or standing?

    1. Hi Sharon! You're at the right place! My whole goal is helping people avoid surgery. I have lots of articles on knee pain with exercises you can start doing to improve your knee stability and decrease pain. I recommend you start here:

      If those exercises help, you will be a good candidate for my Feel Good Knees 6 weeks program.

  4. Hi Todd
    I have a bakers cyst in my knee with some arthritis. Ive had Physio, who told me to do 30 squats a day with a towel between my legs. You have said squats are not good for this. Why is my Physio telling me to do squats.?

    1. Hi Catherine! Thanks for asking. In my experience with treating knee pain (baker cysts included), squats are not the first exercise I recommend for most people. However, it is something I have my clients work towards. So trust your physio! If they think you are ready for squats, then go ahead and give it a try. If you find it isn't helping, be sure to check out my other exercises for knee pain and see if that helps instead.

  5. I recently ordered the knee book, and received it. I thought I’d ordered the other book/books that deal with all joints but haven’t received. Can you please check the status?
    Thank you,
    Marilyn Chapple

    1. Hi Marilyn! Please email my support team at We will be happy to look into this for you!

  6. Hi Todd, i bought a bunch of your programs . my wife has severe knee pain. dr's say cartiledge is gone. walking is very difficult for her. where/how should she start? thanks, bob

    1. Hi Bob! My Feel Good Knees program is the perfect place to start. I recommend that she start with the phase one exercises. Normally, I suggest doing the exercises daily but for her, I would say start off with every other day. Icing after the exercises will also help with any pain. If you need access to your download links, please send an email to my support team at

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How to Prevent Pain When Walking With Arthritis

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