How to Walk Better with Arthritis- 3 Simple Tips

It's possible to walk with ease even if you have arthritis!
The key is understanding the important steps to support your joints without further irritating them. In this video you'll learn what to prioritize to get started on your journey to enjoying walking again.
Join the Walk with Ease Challenge here: bit.ly/489S99e
Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist discusses the importance of balance, leg strength and feeling confident putting full bodyweight through each leg. She also shows how to easily incorporate it into your daily routine so it doesn't even feel like exercise!
Without the right action steps, walking may continue to become more difficult. Walking is such a vital activity of everyday life so it's key to make sure it feels good to you. Even with knee arthritis, hip arthritis, back pain and/or ankle arthritis, it's possible to build up the support in your joints to keep them from hurting.
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Podcast: osteoarthritis.buzzsprout.com
Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[@arthritisadventure]

Join the Free 3 Day Walking Workout Challenge here: bit.ly/489S99e

[@sheelafrancisca2190]

Want to join

[@janethildaraman2662]

I would like to join

[@RoseTheOver70MakeupArtist]

Dear heaven I'm so glad I found you I'm 75 I used to be so physically fit when I was young could do one arm push-ups and walk 5 mi now I basically just do some mild housework can't work in the yard anymore My back is killing me My knees are giving away my thumbs Doctor just said I have rheumatoid arthritis severe but just left it at that so I'm trying to find some way to help myself and thank God I found you Because I'm going to hold on to the kitchen sink exercise and try that for beginner My quality of life is becoming terrible I'm in so much pain God bless you and happy Valentine's Day to you dear Lord you must help a lot of people because I really need your channel God bless❤

[@antivaxxersareidiots6658]

Try getting information from the National Institute of Arthritis and Musculoskeletal and Skin Diseases. They have some good tutorials with basic and in-depth reads. Anything that is .gov is good.

[@heatherthompson3670]

@RoseTheOver70, surely you need referring to a Rheumatologist? I ended up in hospital for 3 weeks in December with a sudden onslaught of Poly arthritis ie Rheumatoid Arthritis all over. I’m now on medication for this condition.

[@carolecoffman4276]

I don’t have rheumatoid but have osteoarthritis all over-except my ankles, elbows and wrist.. I use to ride my bike 5 miles every day and exercise.. Did lots of physical work.. Now some days getting a shower is a challenge.. Doing anything is a challenge.. I was better than I am now last year before I got Covid.. Ever since my strength has worsened as well as my stamina.. I feel for you.. Prayers to God you can improve.. I go to therapy 2 x per week on a self paced program.. Can never stop exercising.. I have seen some great things on this video and some of her others.. Love how she talks through everything..Never give up!!

[@user-di5yf9jd3l]

❤

[@carrie4558]

I have horrible osteoarthritis in most of my joints. Exercise does help but if you have RA you do have medications that can help you. Don’t suffer in silence see your Dr to help you 👍🇬🇧

[@kate60]

Love Her. So generous. Beautiful Voice.

[@arthritisadventure]

Thanks for the kind words! Glad you like the video.

[@user-ld4kz5cw5n]

Yes agry

[@user-ld4kz5cw5n]

Agreed

[@goldencalf5144]

The brushing the teeth exercise is genius

[@jillyjdh9408]

I also regularly practice standing on one leg (alternating them) while brushing my teeth

[@arthritisadventure]

Glad you like it!

[@user-fu6mb5zc6y]

Good afternoon Dr Alyssa, I'm from Philippines a stroke patient almost 7yrs now. I have a limited movement like limping in walking as well as Knee bones to bones grinding. When I walked it hurts my knee. Since I saw your exercises in you tube just two days ago I started doing the exercises and it lessen the pain in my knees. Your knee exercises help me a lot. Thanks you very much Dr Alyssa.❤😊

[@arthritisadventure]

Thanks for sharing and you're welcome.

[@aqhasassy]

I’m 72 but walk like I’m 100, L hip, R knee, Low back damaged nerves. You’re exercises are so easy to apply & realistic. Thank you! 🌻

[@arthritisadventure]

You are so welcome! Glad you liked the video. Make sure to join the 3 day challenge.

[@user-ld4kz5cw5n]

Love how you incorporate exercises into our daily routine, no excuses now. Also clear, understandable language. Straight to the point. Also you always add alternatives for us to build up on to reach the goal. I love that. Best of everything to you. Big THANK YOU!

[@arthritisadventure]

You are so welcome!

[@reddahumphrey4188]

Thks for info.trying to get strength back after years of no exercise ​@arthritisadventure

[@LaurettaSumaza]

Hello where and how do I get the exercises I also need help I have knee arthritis ?

[@katiejo711]

You are the best. Easy exercises to incorporate each day

[@arthritisadventure]

Glad you like them!

[@georgetaangelescu2617]

Can you please let me know witch video its good for my disc degenerative? Thank you

[@user-ld4kz5cw5n]

Yes agreed

[@evapaula-re7rp]

Thank you so much for sharing this message I’m 64 🙏🙏

[@arthritisadventure]

You are so welcome

[@Bob626A]

Thanks. I have arthritis in lower back, I’ll try these tips

[@mommiedearest5337]

You are a life saver! Thanks for these tips.

[@arthritisadventure]

Happy to help!

[@neelkamalpahuja3563]

True

[@karlsquell2853]

Alyssa, I'm insanely grateful for finding your channel... this helps me a lot with my knee osteoarthritis. Many greetings from Germany.

[@user-ld4kz5cw5n]

Greatful to have found you. I've been diagnosed with a trendenburg gait. I've been to different p.t.s always the same. Your totally the real deal. Your sincereity, caring and commitment shine through. THANK YOU SO MUCH. I am motivated to try your suggestions.

[@arthritisadventure]

I'm glad you found the channel too! Welcome.

[@helenb6936]

Thank you Dr Alyssa...🤗

[@arthritisadventure]

You are so welcome!

[@androullavogas1159]

Thank uso much will start as soon as posdible

[@bonniep.2826]

Thank you so much dear. God bless you. I’m watching your videos regularly now and applying what you say. I’ve gotten in bad shape at 69 years of age. With the grace of God and your help, I’m going to heal. You are awesome.

[@user-dy4hs4tg8e]

This is gold! All of these comments are valid. Thanks

[@arthritisadventure]

You are so welcome!

[@user-kr1ps1pf2t]

Thank you for your time ,for sharing, Soooooso blessed that you show me all the exercise I have to do.Started to feel much better.👏👏👏Good job !!!

[@arthritisadventure]

You're welcome! Keep up the great work.

[@britgou8015]

Thank your so much for these marvellous exercises. I discovered you this morning and am very Happy to get you know. God bless you.❤

[@arthritisadventure]

Welcome!

[@metri531]

Thank you Alyssa ❤

[@arthritisadventure]

You're welcome.

[@darlenewatson9484]

Thank you, looking forward to using these tips

[@arthritisadventure]

You're so welcome!

[@lindagoh6222]

Thank you so much, Alyssa. You have been a great help to me.

[@arthritisadventure]

I'm so glad to hear! Thanks for watching the videos.

[@shirleynistler132]

Ò​@@arthritisadventure

[@shirleynistler132]

Thank you!!! The sitting exercises really help me. It was a piece if cake in church this morning. Will start working on stairs now. Thank you again. So much so much again. You are a great instructor!!

[@awilson38]

Totally awesome, thank you so much!!!

[@arthritisadventure]

You're very welcome!

[@ajaykumara7158]

Dr. Alyssa, very useful video thanks

[@arthritisadventure]

🙌🏼🙌🏼🙌🏼

[@maryb5519]

Looking forward to learning more, thank you so much

[@arthritisadventure]

More to come! You're welcome.

[@deebawaseem4702]

Thank you so much ❤

[@arthritisadventure]

You're welcome!

[@taniawatrelot6754]

Thank you. It gives me courage . I was bad before a surgery for spinal stenosis which is not a success....but your exercices help me not to give up...😊

[@arthritisadventure]

You’ve got this

[@vindramahabir605]

Thsnks very simple and comfortable

[@arthritisadventure]

You're welcome!

[@mohamedgalal3677]

Thank you

[@arthritisadventure]

You're welcome!

[@niloebrahimi3527]

Hello , I’m so glad to found your videos.I have 84 years old mom with Rheumatoid arthritis , she did Surgery her back last year . She had a good surgery but after that she lost her mobility power and most of time she is laying down but she can walk with walker . I love to help her to feel better if I can have your advise to start with her .

[@arthritisadventure]

I'm glad you found the channel too! Hope your mom has a speedy recovery.

[@Nani-eo1fg]

Thanks ❤

[@arthritisadventure]

Welcome!

[@markchambers2812]

Very helpful, I’m challenged in all these area right now. I’m 68 thanks Mark

[@arthritisadventure]

Glad it was helpful!

[@judithgrace8359]

Great tips!

[@arthritisadventure]

Glad you think so!

[@guillermorobles7738]

You’re an Angel, Thank you ❤

[@arthritisadventure]

Thanks for the kind words.

[@velmaholcombe9908]

I walk 2 miles a day, except Sunday, and I going to a water park on Saturday, I'm 72 and have arthritis in both knees, thanks for the info.

[@arthritisadventure]

You're so welcome. That's awesome movement. Great work.

[@msnavarro4298]

Dr.Allysa, I am seeing a PT right now for my imbalance,my imbalance is so bad that she recommended for me a caeto help for my stability

[@kmsy200]

I subscribed you recently as I was looking some exercises for my knee replacement, so far your videos are really helping me with walking and strength your leg and hip muscles,, many thanks . My range of motion and extention after two months stil under 60 and so disappointing but today I started doing your exercises and using pedal bike too . Today my steps alsmot 3000 and up . Have stiffness so doctor told me take anything to keep you moving . I live outside of US I wish was close so I can cone for physio with you 😢as I am really tired of everything

[@EnaHarrison]

I jsbr pain on. My lowe5vnsvk 4:33

[@robertpavey676]

Very informative video thanks

[@arthritisadventure]

Glad you liked it!

[@amx19733]

Wow this is correct!! Nice

[@arthritisadventure]

Thanks!

[@ArashAbravesh]

Your tips are awesome 👌

[@arthritisadventure]

Glad you like them!

[@lucysnowe3571]

I have learned more from your podcasts than any advice or treatment from the NHS (UK)

[@arthritisadventure]

Great to hear!

[@Antonetish]

Love your videos. I would just like to know if pilatus is safe for Osteoarthritis patients. I am in chronic pain, I have a lot of deterioration in my neck and spine. Started Pilatus, but having a really hard time.

[@mithleshgg7069]

Good morning I am suffering from varicose veins in my both legs ans and highly heels pain. Pl suggest some exercises. I am watching all your videos Really it very informative. Thanks

[@user-pw8ts9nc1j]

I agree

[@arthritisadventure]

Sounds good!

[@charlestonscnative9083]

Thank you. I have signed up for the free challenge.

[@arthritisadventure]

Wonderful!

[@thegeraldinekuss]

Where is it?❤​@@arthritisadventure

[@susanshade4665]

​@thegeraldinekuss Hi its in the description, click on more then scroll down to where it says more click on that and you will find it! Hope that helps!

[@thegeraldinekuss]

@@susanshade4665 thanx!

[@indersodhi8503]

Dear Alyssa thank you so much I am 70 + can u plz tell me which exercises r good for me

[@marianfrances4959]

Thank you! 👍🇨🇦😎

[@zarinatonse3744]

Tq for yr wonderful tips❤

[@arthritisadventure]

You’re welcome

[@tambilepley5506]

hi I work at a nature center we are on wood trails were its uneven has caused flare up days for me. I have OS Arthritis in both knees and back. I like this might help me.

[@lorrainefletcher7116]

Hi Dr. Allyssa, i have knee arthritis. Is it advisable to use the bamboo sleeve when working out? Also when sleeping at night. Thank you

[@emazey5044]

Challenge accepted, signed up! Let's go! 💪😊💕

[@arthritisadventure]

Yay! Welcome! ✨

[@maximizatudinero]

im 61 and i have artritis in my right hip and i cannot walk to the mall or the supermarket. now my left angkle is in pain too. i will try your recomendations thank you

[@arthritisadventure]

You're welcome! You got this!

[@itsnunu1966]

You just became my new best friend. Thank you so much. New subbie!

[@arthritisadventure]

Welcome!!

[@charlottebrown7324]

Thank you Alyssa, I have a question for you. My abdomen is large, would it effect my gait? Sometimes my left hip joint pain stops me from walking. I have arthritis there

[@izharahmedansari5628]

Nyce info Ma'am

[@arthritisadventure]

Glad you liked it!

[@surekhapagudala974]

God bless you dear

[@arthritisadventure]

So glad you like the channel!

[@amandavandermerwe5321]

I'm glad I saw your videos. What can you suggest for feet arthritis please

[@arthritisadventure]

Glad you are here! Make sure to subscribe so you can get notifications of new videos. Here is a video on foot arthritis. kzbin.info/www/bejne/b3Sck6CjoNaNl9U

[@ajaykumara7158]

Thanks doctor

[@arthritisadventure]

You are so welcome!

[@reshmakamble3414]

Can you plz share tennis elbow stiffness exercise 🙏

[@Miriamrosend]

Ur a star & a blessing, Dr Alyssa.👌🎵💕 . V much enjoy Ur Grandma session. Need to build on stamina. Do want to join Ur 3 day - just have to manage my timing. Thank U so very much 🙏🙏

[@FarzanaKhattak]

Thanks dr such great exercises

[@tjmalik1707]

Dr How to fix foot drop.?

[@hassanalididi5798]

When I wake up in the morning I find my left hand wrist and fingers are weak. It take time to regain. Want to know a suitable exercise to overcome this problem. Also let me know if this is related to arthritis. Thank

[@noriturner2551]

When I walk the muscles on my front groin are sore on both hips. Is this a muscle stretching problem or an arthritis side effect?

[@msnavarro4298]

This is a continuation of my comment about the use of cane for stability. I asked her if I ever can walk with out the cane,her answer is no. Is this true?The reason why my imbalance is due to my vertigo as a result of menier 's disease.

[@lindaroche4396]

It won't let me get on to the challenge of walking Dr wat stretches should I be doing before walking and afterwards. Thank you Dr.

[@arthritisadventure]

This link didn't work to sign up? bit.ly/489S99e. Once you fill out the form you will be redirected to the challenge.

[@CFWaittoleave]

Tell us how you built those legs. I had two surgeries on my left leg…the knee and broken tibia and fibula. The muscles above have atrophied. Where should and how should I start….thanks for what you do.

[@arthritisadventure]

The free 3 day walking workout challenge may be a great place to start: keeptheadventurealive.com/walking/?

[@spartacusjonesmusic]

Good one. I find that if I start out relaxed, and focus on posture, arm swing and breathing, I can usually roll through the pain and defy the instinct to flinch away from it. For maybe 10-15 minutes, things are cranky, but once I'm warmed up, I'm good for another 30-45 minutes before it starts to get cranky again. I almost always do some part of that reverse walking, ideally 50/50 forwards and reverse, depending on how it feels. Trying to be aware of whether it's making it better or making it worse. Walking is a solid, but I sure miss my 30-second hill sprints. The impact doesn't feel right for the present.. Any ideas for a high good intensity substitute to work on anaerobic conditioning? Thanks!

[@paulinaalmeida862]

I have leg lenght deficiency. One leg is shorter than other. Pls suggest exercises..I am limping

[@jonnyboi068]

What do you recommend for walking with an arthritic foot and pinky toe ? Also causes me to favor and is putting more pressure on my opposite leg .

[@carolecoffman4276]

I have arthritis in both feet.. Left is much worst than the right. I have very little cartilage left in my left foot.. Walking is very painful some days… Very limited in the shoes I can wear.. You never know from step to step how severe the pain is going to be and if you can bear all your weight as needed..

[@jonnyboi068]

@@carolecoffman4276 yea it’s mostly my right foot and pinky toe. But also both ankles are pretty sore if I don’t wear a brace. It’s terrible. I’m sure there’s not much I can do about it to fix it.

[@aleroeuniceapo]

Good

[@arthritisadventure]

Thanks!

[@jonitafernandes6434]

Hi Alyssa I am suffering from Arthritis since last 15 years but I was walking and doing all work with pain by since last 10 months my both legs have become so stiff I am not able to walk, sit , sleep it has become very painful I have to take painkiller I am under doctors treatment but no relief

[@edilmacardenas3048]

I had the same problem until my doctor told me you need physical therapy twice a week. No more pain no more stiffness

[@Mushkiepotamus]

I have bone spurs in my Achilles tendons in both my feet causing severe pain and swelling. I love to walk but with this is like have a hot poker jabbing me in my Achilles tendons with each step. HELP!! What can I do ??

[@nordianaeddie]

Im diagnosed knee bilateral OA. I want to know if that's okay to practice walking challenge with swelling knee?

[@arthritisadventure]

It can be- gentle movement can help swelling as long as there isn’t significant pain

[@nordianaeddie]

Thanks Dr Alyssa, will do it gently ❤😊

[@jaquelinederozario7941]

Must we wear knee compression or without it

[@arthritisadventure]

Depends on if it helps you. They work for some people while others don’t notice a difference

[@steffens6946]

Thank you for the great information,and by the way I just can’t help myself for saying you have great toned legs 🤣👍

[@arthritisadventure]

Glad you like the video!

[@shammaz2274]

Alyssa…I am having balance issue..recently I added side lunge to my workout routine since then..I fall frequently ..why is that

[@Diogenes-II]

If you notice, she does not respond to nonwhite profiles, or she simply blocks them. Why are you even asking her questions -- can't you see she's a phony?

[@androullavogas1159]

Also Need hand exercise pls😊

[@ChelleStamps]

That last one is impossible for me. I have severe osteoarthritis in my left hip. If I put my full weight on that leg, it is extremely painful and sometimes impossible. My hip gives out. But, maybe if I work on the others, it might get better?

[@arthritisadventure]

Listen to what you're body is telling you and refrain from doing movements that cause significant pain.

[@RubiChandadey]

Plz help me.I wait for your reply. Actually I am 22 years old.when I was 17 I have arthritis. So 7 years pass I ate very powerful medicine for arthritis. Now im marraied.but when i will pregnant i will not eat medicine.so what can I do? Your video is very helpful for me.Plz tell me what exercise i can in everyday that Relife my arthritis without medicine.

[@v.s.331]

I think you are great, but what to do when walking causes pain which causes the limping?

[@arthritisadventure]

It depends on what is causing the pain- muscle imbalances, lack of strength, lack of mobility, compensations, etc. A majority of these symptoms can be alleviated with getting stronger and optimizing how your body is moving.

[@lucydych9474]

❤❤

[@arthritisadventure]

Yes!

[@georgiawelte3510]

these movements are great but my pain is in my feet

[@jguti1975]

Don’t seem to be able to join the walking challenge 😢

[@arthritisadventure]

You should be able to fill this form out on this link and you'll join. bit.ly/489S99e

[@jguti1975]

Thanks!

[@mcbella7769]

i have bone on bone hip joint pain... money is tight for surgery...i walk limping

[@lisacarten8059]

I dont kow where to start i cant even stand up straight and my legs wont straighten out its like there locked that way I have been this way for over 3 years my doctor relates all of my symptoms to diabetes and arthritis im 57 years old and I dont have a good quality of life its taking time from my grandchildren 😢

[@arthritisadventure]

this seated routine may be helpful: kzbin.info/www/bejne/inTFe4qqfrmig9U

[@kalyanisk8008]

Just start sitting...will happen. God Bless.

[@marynadononeill]

Teeth brushing exercise hurts my hip?

[@arthritisadventure]

Trying to put your feet as close together as you can instead of one in front of the other may be helpful

[@marynadononeill]

Thanks I will. I’m trying several of the exercises. I did your one with Standing in the the corner with a similar position and it showed up weakness but no pain. Yet this one pinched. All so interesting. I am making progress!

[@shanthirh1767]

You are a darling 🎉🎉❤❤

[@pattygrana9199]

My problem is pain in my groin not my knee Some of your workout I cannot do

[@arthritisadventure]

Make sure to do modifications within your ability. My membership Adventurers for Life has different levels to ensure you stay within your ability. You can find out more here. www.keeptheadventurealive.com/start

[@arthritisadventure]

STOP doing THIS for inner thigh pain with hip arthritis (UPDATED) kzbin.info/www/bejne/oWG6Zopmd5mUfdE

[@georgetaangelescu2617]

Is walking good for degenerative disc ?

[@arthritisadventure]

It can be! But it’s important to supplement walking with other strength moves as well.

[@BPe-ie9je]

Do you havev socks on ? do you think you get better feel w shoes w/o socks ?

[@amhebbar6371]

Talking is more than demonstration .

[@arthritisadventure]

Understanding the movements is important.

[@user-fu6mb5zc6y]

Good afternoon Dr Alyssa, I'm from Philippines a stroke patient almost 7yrs now. I have a limited movement like limping in walking as well as Knee bones to bones grinding. When I walked it hurts my knee. Since I saw your exercises in you tube just two days ago I started doing the exercises and it lessen the pain in my knees. Your knee exercises help me a lot. Thanks you very much Dr Alyssa.❤😊

[@gracedzaramba9366]

Hie Lydia iam now 62 I have arthritis on.my spine now affecting my.muscles how can u help me ist so painfull