Can Walking Actually Help Relieve Knee Arthritis Symptoms?

Is it safe to walk with knee arthritis? Am I going to make the arthritis worse the more I walk? What if I have pain when I walk? I’m going to answer these questions with data from a recent clinical study.
pubmed.ncbi.nlm.nih.gov/35673...
www.sciencedirect.com/science...
www.oarsijournal.com/article/...
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► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a KZbin channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
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[@Mr.Sir…3]

My doc told me in my 20’s I had arthritis, specifically in my knees. I just thought he was an idiot, I was under 25 after all. Now (in my 40’s) I rotate jobs where I work. On one job I sit at a desk all day. My knees start hurting bad, I mean can’t sleep at night bad, terrible all day pain. Then after close to year in that position I got sent back my old spot and had to walk 6-12,000 steeps a day depending on different conditions, I also walk up10-25 floors of stairs as well. My knee pain nearly disappeared. Another year later I dropped from ~300lbs to ~225. My knee pain is completely gone at this point, with rare exceptions like long drives and such. Keep in mind this was not even walking for exercise, just intermittent point A to point B walking. I was told last week I will soon be going back to the chair, I don’t know what I’ll be doing going forward but I will have to start intentionally walking (on my own time 😞) That’s how I came across this video. If your knees hurt, try it for a month. It didn’t take me but a couple weeks to feel massive improvement. I never would’ve believed the difference.

[@JFrenchRennier]

Thank You. I will now treat my knee & deny all attempts at replacing the knee. I am dealing with random swelling in both the knee & right above the knee. The swelling occurs at odd times after the initial time. Twice after sitting & standing up & once in bed sleeping. Anticipate a meniscus tear caused by decades of athletics & oilfield abuse plus I'm now age 70. Followed your video advice & ordered the correct supplements & will eventually get an MRI to only eliminate any other potential issue such as patella or a problem associated with a 1983 motorcycle accident which shattered that femur right above the knee.

[@tredd234]

Dr. Peng, I am a new subscriber today. I'm so grateful to have come across your channel. I'll be watching other videos you've previously posted. Thank you so much for all the information!!!

[@JeffreyPengMD]

You're very welcome! Thanks for commenting

[@kskq11]

Very useful and helpful explanation

[@altodomino7859]

Thanks Dr Peng, now maybe I can walk without worrying so much

[@jackrook3847]

Once again, thank you, thank you Dr. Peng.

[@monikaperera181]

Thank you so much for all the information

[@JeffreyPengMD]

You are so welcome!

[@eugenemary8863]

Dr peng your videos are very informative.. thank you so much for clarifying our doubts of whether we can go for walking while having knee pain..

[@JeffreyPengMD]

THanks for commenting!

[@rollingrock4759]

I was told I had near bone on bone in my knee 7 months ago. Been running for 25 years, now 64 years old. (tore my meniscus in 2017 when I fell on ice)I had PRP and Euflexxa injections 6 months ago; I don’t think either had a positive effect on the knee stiffness I was experiencing. I run maybe 20 to 25 miles a week, do mobility and strength, cycle and swim. I do not feel the running has made my condition worse at all. I never run with pain. I ran my 45th half marathon last week and the worst symptom I notice post run is, as always, stiffness. This stiffness is so much worse when I consume starchy carbohydrates which are part of my energy fueling for long runs . I am trying to keep diet to lean animal protein, lots of leafy greens, eggs. Sugar is the absolute worst, in any form…get rid of it! Thank you for your good advice Dr. Peng!

[@josefperry3836]

X-rays show that I have slight arthritis in one knee. That knee hurts a little when I run for the first mile, after stretching my leg every quarter mile, the pain disappears, which leads me to believe that it's the tightening of my IT band or Hamstring on that leg that is the cause of that pain. Does stretching help relieve pain for you? I don't run half marathons but I run 30 to 35 miles a week. I know the pain of not being able to run like you used to.

[@JeffreyPengMD]

Thanks for sharing

[@taramundo]

thanks for sharing!

[@yasaamara8504]

Very useful video

[@JeffreyPengMD]

Thanks a lot!

[@Kal.3544]

I'm new to your channel and immediately subscribed. I've just begin to watch your videos. I've have been getting acupuncture treatments and drinking turmeric ginger supplements, Vit D etc. I definitely will start to walk more like daily. Thank you, Dr Peng.

[@JeffreyPengMD]

Awesome, thanks for commenting! I'll make a video on common supplements for osteoarthritis in the future.

[@kantaprasadsinha8025]

I get answer, I have doubt if I walk, even with discomfort. Thank you for ur inspiring discourse.KPSnha from India.

[@dianaabrahamian1713]

Excellent information,you are the best ,👍subscribed

[@JeffreyPengMD]

Thanks! Much appreciated!

[@BlueSky-479]

Thanks God, I was about to pass a way

[@ericblair54]

I recently watched your videos re: how many steps should I walk/day. Please make a video on seniors(I'm 74) in walking in significantly cold weather. Toronto winter weather is brutal and walking between December and mid April is difficult if not impossible. Tahnk You.

[@JeffreyPengMD]

There are many indoor exercise / workouts for seniors on KZbin. If you have access to a stationary bike or treadmill, that would help as well! Here's an example: kzbin.info/www/bejne/iKDGppeBodWEm6s

[@dingdong6005]

Just go to any big retailer store near your house just to walk around .. it’s not best as outdoor but still better than not walking at all ..

[@ericblair54]

@@dingdong6005 Thank You. I will. Great suggestion. I've have cabin fever.

[@gitaghosh3936]

Nice

[@JeffreyPengMD]

Thanks for commenting!

[@Goldies24]

In my mid 60's, heavy, medial knee arthritis with some under the knee cap also. I often hear about walking 10K steps, yet this is not one-size-fits-all. I often get to around 3500 steps and the knee pain flares up. If I push through the pain, it just makes the recovery worse. I have to stop. Oddly enough, my other knee was bone-on-bone but responded to hyaluronic acid injection and physical therapy. Tried all that with this arthritic knee and it doesn't respond to anything, even cortisone for more than a week. I am not looking forward to a knee replacement.

[@SMARVEN]

Can you play sport if you have no pain? Like soccer etc, 34 year old active soccer player, MRI indicated full thickness tear of articulate cartilage damage, not sure if that means I have OA?

[@humakhan6095]

Hello Dr . I am 28 years old and my doctor told me i have type 4 arthritis..so please prescribe me what should i do

[@saadaaboubaker5209]

Is treadmill good for knee pain?

[@Pawtooler]

I guess no one ever asked you... Why does it hurt so much when I walk?... Or... Have you ever heard the saying?.. Walk a mile in my shoes!

[@JeffreyPengMD]

If walking hurts, that's where I recommend medications or injection therapy to decrease pain in the short term to allow people to exercise.

[@bcleeanderson]

@@JeffreyPengMD Great suggestion! Or perhaps the walking could be substituted with stationary cycling to decrease pain?

[@shirin4462]

Dr. how about bicycle training exercises?

[@taramundo]

what about combined patellofemoral arthritis and plica syndrome?

[@mtcnew8353]

How about exercise bike? I found it gives me less pain than walking.

[@wendyedwards4806]

Hello Dr. Peng, can treadmills be used as a walking regiment if started slowly? Thank you!

[@rahilaakbar5524]

Hello Dr peng I found your videos very beneficial,I am 65 years old female, my knee started hurting, according to doctors my right knee is grade 3 and left one is grade 2 osteoarthritis, they are suggesting TNReplcement surgery. But I am hesitant, I am having physio therapy thrice per week , should I go for surgery or first try PRP. Can I send you my reports?

[@JeffreyPengMD]

Thanks for your comment. Unfortunately I cannot give medical advice over the internet. Please seek the advice of your trusted health care provider. Best of luck!

[@tahsenhossain3749]

PRP is helpful.You should talk to a Regenerative medicine doctor

[@raashkakulmiye213]

Hi hello doctor am from south African am have knee broplem my broplem is i have sometimes pain and i can't ran like before and it's difficult for to go up stair

[@JeffreyPengMD]

Thanks for your comment. Unfortunately I cannot give medical advice over the internet. Please seek the advice of your trusted health care provider. Best of luck!

[@mohamedsaeed1938]

In your opinion , among all types of stem cells fat, bone marrow and umblical ,, which one do you think effective the most ? Can you grade them plz Thanks

[@JeffreyPengMD]

As with all things orthobiologics, it depends on your individual situation (medical comorbidities, medications you take, age, indication, etc etc). This is something that needs to be discussed with your health care provider.

[@foolishbeat115]

Hi Dr. Peng. How about Gout? Is is advisable to walk with gout when your flare up is over?

[@stef3565]

I'm gonna go with the bot

[@JeffreyPengMD]

K

[@geeva655]

For a month I suffered badly from knee pain and inflammation in left knee, later I saw the doctor. He prescribed 15 pills Diclofenn/Misopros 75 mg just in 2-3 days I had quite relief otherwise I was crying badly before. What special diet especially vegetarian diet would you recommend for Osteoarthritis

[@JeffreyPengMD]

You may find this helpful: kzbin.info/www/bejne/g4qUkGl7o9B2nsk

[@whatever-ql5ns]

What if you have Patella femoral problems, with the Patella out of place and hitting on the femur. Ever felt that pain? It takes your breath away.

[@JeffreyPengMD]

Best to discuss with your health care provider, good luck

[@ed4262]

I agree with you whatever. It's very common. I wear cheap elastic knee bands which keep the patella in place. With PT, sloooooowly my patella is "learning" to stay in place. Good Luck.

[@fashionsavvy611]

Dr Peng I do not have pain on my knee but I am being careful when I walk because sometime when walking something on my knee presses n ouch it hurts, on changing the position of my knee the pain is gone n there is no swelling in that area, wondering what is causing it.

[@JeffreyPengMD]

Thanks for your comment. Unfortunately I cannot give medical advice over the internet. Please seek the advice of your trusted health care provider. Best of luck!

[@cactusforever7198]

Do recommend prolozone vs prp

[@JeffreyPengMD]

PRP and exercise therapy are my gold standard treatment for osteoarthritis. Prolozone seems to work but needs more research / data.

[@astridjolie4330]

My knee/hips hurts and clicking. Early 40s very active? Weight 135 lbs What you recommend? No steroid injection?

[@herveen1]

Can you Bicycle and for how long ?

[@JeffreyPengMD]

Absolutely! Start slow and build yourself up

[@ritamohammed8766]

My doctor recommended ARTHROTEC TWICE A DAY is it good for my health.?

[@JeffreyPengMD]

Best to discuss with your health care provider, best of luck

[@danilonepomuceno5918]

hi doc peng good evening. could you pls comment on supplement for knee attrithis, glucosamine. it was prescribed by a chinese doc in manila. thanks in advance

[@JeffreyPengMD]

Yes, will do shortly in an upcoming video

[@lotuscho6826]

If I go on a treadmill speed at 2.5 for 30-45 minutes, I’m fine but if I walk on a speed of 2.8, then my knee starts to hurt the next day.

[@JeffreyPengMD]

Thanks for commenting

[@tinaneil1]

I have bone on bone any suggestion how can I walk?

[@JeffreyPengMD]

Thanks for your comment. Unfortunately I cannot give medical advice over the internet. Please seek the advice of your trusted health care provider. Best of luck!

[@pepcore]

I have bone on bone too, and I have difficulty walking, but what helps for me is cycling. But i guess it all depends on the severity, cause mine is only on a specific place on the back of the joint. I can't cycle too hard tough cause I'm also missing a lot of cartilage for the kneecap. 😂

[@arielle7557]

Walking seems only safe if you dont have severe arthiritis , it depends on what stage your own

[@Cissy2cute]

"Use it or lose it"

[@JeffreyPengMD]

Yup!

[@samkitty5894]

I walk through severe pain. It's better than taking useless meds. I've been building up my tolerance. You could drive a nail into my knee and I wouldn't feel it.

[@JeffreyPengMD]

Wow!

[@Cissy2cute]

Same here. I grin and bear the pain. Much better than taking those NSAIDS and the damage to your body that often comes along with them.

[@ladydebharr1704]

Info. Not about walking