Walking too far with arthritis? Here’s how to know when to stop

 

Walking too far with arthritis? Here’s how to know when to stop

If your knees or hips feel stiff and sore after a long walk, you might wonder whether you're making your osteoarthritis worse. But movement isn’t the enemy—on the contrary, it might be exactly what your joints need. Here's what experts recommend before lacing up your shoes again.

Walking is generally beneficial

Even with osteoarthritis, walking is one of the most joint-friendly forms of exercise—if done mindfully and at your own pace.

The term “wear-and-tear arthritis” is misleading

Osteoarthritis isn’t just about joints being "worn out"—it involves complex changes in cartilage and joint tissue, not simply overuse.

Don’t lose trust in your body

People with osteoarthritis often fear movement, but staying active can prevent stiffness and help maintain joint function.

Start slow and build gradually

If you've been inactive for a while, long walks can be too much. Begin with short walks and slowly increase the distance as strength and balance improve.

Strength training helps

Building muscle around the knees and hips improves stability, reduces pressure on joints, and makes walking less painful.

Physical therapy is a smart first step

A physiotherapist can tailor exercises to your needs, helping you move safely while building up your capacity for longer walks.

Know your pain threshold

Mild pain during or after walking is normal—but it shouldn’t exceed 5 out of 10 on a pain scale, and it should go away by the next day.

Morning soreness is a warning sign

If your joints feel worse the morning after a walk, it’s a sign you may have gone too far. Scale back and find a more comfortable range.

Walk often, not far

Frequent short walks tend to be more effective and manageable than one long, exhausting session.

Your mindset matters

Believing that you can move safely with osteoarthritis can make a real difference. A positive attitude helps reduce pain and encourages consistency.