Category: Benefits of Walking

The Wonderful Ways Walking Can Help Ease Joint Pain

walking for joint pain
Joint pain and issues can make life difficult! The worst part about joint pain is that it strikes so silently that you don’t even notice what happened. There are so many joints across the body and issue with any of these joints can cause discomfort. Most common joint issues are seen in elbow joints, wrist, hip, knees, ankle, shoulders, knuckles and more. Stiffness, swollen joints, tingling sensation, inflammation, and pain are few of the common joint issues. Problems like arthritis also result in severe joint issues.

Research states that one in four people are afflicted by joint pain. When a joint gets affected, it causes discomfort and becomes difficult to move that joint. In several cases, joint issues make it difficult for the person to perform day-to-day activities.

It is usually seen that people tend to overlook joint issues unless they become chronic and unbearable. Joint pain is a difficult condition and treating it is not easy. One of the most critical elements to treat joint pain is exercise and activity. When joint pain makes it difficult for a person to move around, the person stops walking or exercising. But, this, in turn, further aggravates the problem and stiffness in joints.

It has been seen that joint pain is considered to be a barrier to exercise and result in a decreased level of activity in people. You need to remember that no matter how difficult or painful it may be, you should not stop physical activity due to joint pain. The real danger actually starts when you stop exercising. If you are unable to perform exercises or other activities like swimming and running, don’t worry! Start walking to stay fit! You heard it right! Walking is one of the best ways to help you with your joint issues, so strap on a good pair of walking shoes and get walking.

Research states that the key to tackling crippling joint pain due to arthritis and other issues is moderate exertion and walking is the best form of exertion. A 45-minute walk is a great way of getting your joints moving and helps avoid further deterioration of the joints. Walking regularly as a treatment in initial stages of joint issues can relieve pain and discomfort.

Here are few ways in which walking can help with joint issues

walking for joint pain

It is human nature to avoid doing any activity that aggravates pain. But in case of arthritis and other joint issues, avoid physical activity will do more harm than good. So, no matter how painful it may be, use walking as a form of regular workout.

  • Taking a walk around 5 days a week can relieve joint pain, swelling, and stiffness. If your knee, ankle, hip or any other joint hurts, start walking regularly. It is an overall exercise for your joints, mind, brain, heart and more.
  • Walking helps in increasing the range of motion of the affected joints and improves their movability.
  • Walking also improves the balance of the body and builds endurance.
  • When you walk regularly, it tends to bring positive thoughts and improve your mood. It can benefit your emotional well-being and health.
  • Walking does not need any training or class. It is a natural form, and you can do it without any guidance. The best part of walking is that it does not require any equipment, machine or gym membership.
  • As walking involves all muscle groups of the body, it is an exercise for the overall body not just your legs. Start with brisk walking and try to increase your speed slowly.
  • Walking is also a great way to burn calories and reduce your weight. When you lose weight, it decreases the pressure on joints and reduces discomfort.

Even if you feel a little soreness after walking, don’t worry! The soreness will decrease slowly as your body gets used to turning more active. Treat walking as a medicine that needs to be taken regularly. It is a safe form of exercise with a long list of benefits. Don’t limit your mobility due to joint issues. Use walking as a way to keep your knee and other joints flexible, muscles strong and moving. If you experience immense pain that is not relieved, visit your doctor for consultation.

Note: In some cases, walking can create new joint issues, especially in those with foot issues such as fallen arches or flat feet.  In these cases, you need to get a pair of walking shoes that is specifically made for flat feet.  This will prevent further joint issues and allow you to reap the benefits we discussed above.

Healthy Food Habits for Joint Issues

foods for joint pain

There is no diet that specifically cures joint issues. But there are a number of foods that can help reduce inflammation, stiffness and other problems in joints. You should try to make healthy changes to your diet and adopt these healthy food habits.

Òmega-3 fatty acids are packed with nutrients that help fight inflammation. So, try to include omega-3 rich fish in your diet. It involves tuna, salmon, herring, mackerel and more. You can also find ways to use fish oil as it is a rich source of Omega-3 fatty acids.

In case, you are a vegetarian or a vegan, stocking up on Omega-3 nutrients can be difficult. Try to include chia seeds, flax seeds, organic soybeans and more.

Try to follow a Mediterranean diet as it has various health benefits that overlap with anti-inflammatory benefits.

Make a habit of including cruciferous vegetables in your regular meals as they are packed with antioxidants. It includes Brussels sprouts, broccoli, kale, cauliflower, Choy, spinach and more.

Start your day with green tea. It is the best beverage packed with antioxidants and other nutrients. Green tea also possesses anti-inflammatory properties that are helpful in dealing with arthritis.

Of all other vegetables, increase your intake of garlic. It is not only beneficial for your cardiovascular health but also helps in reducing joint pain and swelling

Garlic also helps strengthen the immune system.

Among fruits, make sure to include red apples in your daily diet. Apples have strong anti-inflammatory compounds and antioxidants.

Avoid intake of fried foods, fast foods, alcohol, sugar and more as they are not good for your joints. Also, lower your intake of foods involving trans-saturated fats.
One of the foods that you must avoid for joint issues is the tomato. Though it is considered to be anti-inflammatory, it is known to trigger pain in joints.

If you feel hunger pangs, don’t opt for foods with trans-fat and sugar. You can munch on berries whenever you feel hungry. Berries not only have high fiber content but are also rich in anti-oxidants. Their antioxidant and anthocyanin compounds help fight inflammation problem in joints.

Just like berries, you can also keep nuts with you for snacks. Nuts have low saturated fats, low cholesterol and high level of proteins. If you want to limit the amount of salt consumed in your diet, opt for unsalted nuts. Consumption of nuts helps repair damage in joints that have been caused due to inflammation.

Walking regularly is important for maintaining healthy joints and body! You need to make a routine where you go for a brisk walk at least 5 days a week. Don’t let joint issues hinder you from having an active and healthy life! Starting is always difficult; you may find your pain getting elevated initially. But do not give up!

You will be walking towards a healthy life before you know it. Walking is simple, free and stress-free kind of exercise! Start today and see how walking helps in relieving joint pain, discomfort, and other issues.

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