What to AVOID & 2 things to do INSTEAD to walk longer distances with ostoarthritis

Do you wish you could walk longer distances? Try these 2 simple movements to finally enjoy walking again (yes, even with arthritis!)
Learn how to walk longer distances through building appropriate strength and stability of arthritic joints. It is possible to find arthritis pain relief and feel more confident walking around the store, traveling, and even hiking! Join Dr. Alyssa Kuhn, doctor of physical therapy and osteoarthritis specialist as she walks you through what to focus on ✅ and what to avoid 🚫
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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

[@COMFORTGARBA]

I will like to watch how I can walk faster and longer with the two methods you have just talked about.

[@carolmiller2857]

You are such a great teacher. You explain everthing so clearly and you demonstrate these exercises so well. Thank you so much for what you do.

[@arthritisadventure]

You are so welcome!

[@barbaragrubbs480]

8m😅

[@preetisetia3830]

Plz translate to hindi I need these exercise very much

[@lars277]

I have an artificial knee and the other is shot. I really do not want that one replaced. I have been doing your suggested exercises. I have noticed an improvement. You have the legs of an athlete, amazing.

[@kathleenreis1883]

I couldn't believe there was no arthritic knee pain when I followed your instructions! I have been all over KZbin, but your exercises are the most effective. Thank you!

[@arthritisadventure]

Happy to help!!

[@caroll618]

Thats true that we push ourselves through pain thinking the exercise will help if we do more. Time to cut ourselves some slack & listen to our bodies. Thank you for encouragement & understanding 👍😊

[@arthritisadventure]

Absolutely!

[@anndarling9102]

I think I have been doing that and your body is like a machine it takes so much 😢 and then it says that's enough and gives you lots of problems and you have to make little changes. Like sleep,relax and enjoy the things around you 🌞😎🌳🦆🕊️

[@shirleynistler132]

​@@anndarling9102😮

[@puggirl415]

I want to thank you for a couple of specific things: First thank you for being focused on what to do when you first start working on strength and balance. When I first got diagnosed I was watching another youtuber who suggested "variety" in walking by telling us to walk backwards and to walk backwards down stairs. I tried it and my gosh that was hard and painful to walk backwards downstairs. So much so that I had to stop. I did try to walk backwards on the sidewalk but it was dangerous unless the sidewalk was completely empty. Your starting point and suggestions make these exercises a real possibility to do on my walks just using stairs as stepping aides and using railings for balance while doing these rudimentary exercises. Maybe someday I will be able to walk downstairs backwards but I'd rather start with your protocols so I don't quit prematurely. The other thing I like about your protocol is that everything you suggest seems to fit in with "natural movement" which is a way of exercising during your daily life. I think I can fit in most of these exercises and walking precursors when I am out walking my dog. It's so important to me to do these exercises but I find myself unable to block out an hour to do everything like it was a work out. But even if I only do a few exercises while out on a dog walk I will have accomplished something I can build upon. Again, Thank you!

[@cyndimanka]

This helped me a lot. I’m in therapy for double sciatica ( arthritis in L4 and sciatic at buttock area) and hip arthritis. My muscles are misfiring in my left side. I do exactly what you said. I was down literally down for 8 weeks and I’m so weak. I’m going to implement these. I do like to walk.

[@bfowler8260]

Where was this vid in 2012? This is gold! A lot of research and mistakes later, I've worked up to nearly rock bottom squats and loaded (35-120 lbs) carries. What Ive learned - Consistency trumps everything, 15 min twice a day EVERYDAY vs say 45 min 3-4 times a week. Video yourself - what you think you are doing is NOT what you are doing. There is nothing wrong with regressing and starting over again - world class athletes do not train a out 12 months a year. Everything is connected - seems to me getting my feet, ankles, hips, and , believe it or not, shoulders right has been key. I still have bad days, but it is not everyday like in 2011. Walking up slight grades backwards were added to my daily minimum a couple years ago and I'm thinking it has helped. Thanks to this vid, I'll start to incorporate sideways. Thank you Ms Kuhn!

[@MarlanWarren]

This information is incredibly helpful! I've been wondering why everything hurts so badly after I push myself walking. Just knowing that the exercises you're showing are going to help me more in the long-run then pushing myself to walk long distances is enlightening. In addition to multiple back issues and osteoarthritis, I'm recovering from a fractured pelvis incurred last year.

[@arthritisadventure]

I’m glad it’s been helpful!

[@samwilde777]

I have arthritis in my lumbar region and si joints. Everything you said resonates with me SO much! And makes SO much sense....explained better than I have ever heard since dealing with my chronic pain for years!!! Thank you so much...can not wait to get started!!!

[@AaronCorcoran1]

Great video! Thanks Alyssa! I’m one of your members and I love your programs!

[@patodwyer721]

Thanks Alyssa

[@corinnematheson3446]

Thank you for sharing ❤

[@arthritisadventure]

Absolutely!

[@chitrashiralkar4852]

Extremely helpful video , thanks ☺️

[@arthritisadventure]

You’re very welcome!

[@fb90021]

This is very helpful. Thank you!

[@arthritisadventure]

Glad it was helpful!

[@Gabriel-vz7ml]

Thank you Alyssa!

[@arthritisadventure]

You're so welcome!

[@loriprihoda8731]

Thank you for the great advice on walking. I am 8 weeks out from THR on my right hip, my left hip is in stage 4 and have lots of pain. Im still going to try these the best I can. Ive always have been physically active keeping in shape. I sure miss those days. Thanks again

[@arthritisadventure]

Welcome! Best of luck on the recovery.

[@mithleshgg7069]

Thank you so much Dr. ❤❤

[@arthritisadventure]

Most welcome!

[@helenb6936]

Thank you Dr Alyssa ... These are exactly the movements I do every morning to stop limping... I also do them standing in a queue ... so simple yet so efficacious🤗

[@arthritisadventure]

Wonderful!

[@vaishalidangat4854]

Thank you for wonderful excise and I will requested you mam please show the video to increase the knees gap

[@lauriearst9395]

Thank you so much for this. I love your approach!

[@arthritisadventure]

Glad it was helpful!

[@KBC6409]

Thank you, this is exactly what I needed.

[@arthritisadventure]

Yay!

[@freeman3320]

Alyssa is terrific. I just discovered her videos but my arthritis is getting worse FAST. So I am looking for some 'educated' advice. Thank you Alyssa.

[@arthritisadventure]

Hope these videos can help!

[@user-tk5lj4wg8h]

I have very bad pain in both hips and both knees. I do the show exercises above in 4 feet of water at my local YMCA. I'm noticing significant improvements pretty quickly. Just throwing this idea out there.

[@chimom100]

Wow, thank you so much for great explanation, so easy to understand

[@arthritisadventure]

Glad it was helpful!

[@reeceespieces1014]

I’m so glad to find you again. I couldn’t find you on Facebook, now I can see you on my tv and do these exercises. My hospital has been shut down, there is nowhere close to go for therapy. Thank you Alyssa.

[@arthritisadventure]

you are so welcome, I'm glad you're here!

[@sharonlane5647]

I am so glad I found you! My walking has improved so much! Thank you!

[@arthritisadventure]

I’m so happy to hear that Sharon!

[@claudettebynoe2033]

Thank you for the very informative video

[@arthritisadventure]

Glad it was helpful!

[@sweetteajesus6267]

Thank you for your videos. You explain things very well & are encouraging.

[@arthritisadventure]

Thanks for the kind words ❤️

[@elizabethmccomie-paul1984]

Thank you for sharing Doc. I'm definitely going to try these exercises,

[@arthritisadventure]

I hope they help!

[@tauwanebruns4398]

Thank-you so so much!

[@arthritisadventure]

You are so welcome!

[@rajdhillon2713]

You are amazing instructor Thank you

[@arthritisadventure]

You're welcome!

[@carolstout7978]

Wonderful video. Instructor was great!

[@arthritisadventure]

Glad to hear it!

[@Miriamrosend]

Ur brilliant. Thank U so much. Have to stop now. Pls send reminder, much needed. 😊

[@arthritisadventure]

Glad you enjoyed the video!

[@kittykat6598]

Thank you. This has helped me somewhat after two days! I appreciate your non judgmental explanations and have subscribed.

[@arthritisadventure]

You’re welcome!

[@georginasfakianakis6716]

Very helpful thank you

[@arthritisadventure]

🙌🏼🙌🏼🙌🏼

[@crystalgaming8527]

This is so helpful, exactly what I needed to hear and to see put into action. I am so happy that I found your page. You are so helpful, you explain everything so clearly and so well, and you don’t make it so complicated that it can’t be followed. I can’t thank you enough.

[@arthritisadventure]

I'm glad you found the channel! Welcome!

[@gudrunclarke4976]

Thank you so much Alyssa. So glad I found you. This makes total sense. I will start putting it into practise. It is great to know, that you do not have to go through great pain to regain mobility.

[@arthritisadventure]

You're so welcome!

[@irishrosa6115]

This is classic---I'll try to remember (when I can ) during the day to try to move sideways randomly !

[@arthritisadventure]

it can be a great place to start!

[@bellissimoa]

This really resonates with me. Wish I'd seen it a few for years ago.

[@arthritisadventure]

you're here now. keep up with the channel and glad you resonate with the videos.

[@teresacrowley4076]

Thank you Dr Alyssa.☘️🇮🇪💚, Really appreciate your guidance and expertise.💚

[@arthritisadventure]

Happy to help!

[@christinecbw]

Love love your videos! They are so helpful! I had both my knees replaced and I am struggling but this really breaks it down. Thank you 🙏

[@arthritisadventure]

You're so welcome!

[@rossmiles7169]

Great Information.

[@arthritisadventure]

Glad you think so.

[@irmibullinger1421]

Thank you, these are excercises I was looking for, both for my hands and legs

[@arthritisadventure]

You're so welcome!

[@sherelynwhite4130]

So excited to have found your channel!❤🎉 Thank you for sharing your wisdom! You have a lovely voice. 💙Soothing yet direct and clear.✨️🎶🎵Sending much aloha from Hawaii 💚🌴🌈🌬😘

[@arthritisadventure]

Yay! Welcome!

[@user-dv1xz4vt6g]

Thank you so much for this 😊 You have brought a lump to my throat, you are so understanding, sympathetic and practical. I will subscribe and try to follow your advice. Btw I have osteoarthritis in both knees and in my shoulders, and also have an inflammatory condition so I’m a bit of an old crock! Bless you x

[@arthritisadventure]

I hope these tips can help you ❤️

[@michaeldiodati3819]

My first time viewing your program it’s what I was long time wanting I joined your 4 day program your news letter you are what I was praying for . Now let’s do it!!!!

[@arthritisadventure]

Awesome! Welcome to the channel and journey.

[@agnesero867]

Simple but efficient thank you for the training i hope to give it a trial😢😮

[@arthritisadventure]

I look forward to seeing you!

[@janehelbling5308]

Love the way you explain these moves. You are very clear and precise. Need you help as I'm going to rehab but really like the way you show these moves. Thanks so much!!

[@arthritisadventure]

You are so welcome!

[@ednacasilagan7583]

Thank you so much

[@arthritisadventure]

You're most welcome

[@francespotter7556]

Thanks 😊

[@arthritisadventure]

You're welcome!

[@lori3318]

This has been very helpful for my hip arthritis. Everything is very doable

[@arthritisadventure]

Glad you hear you've liked it.

[@watchman4todayreloaded192]

thanks for the video

[@arthritisadventure]

You bet!

[@hegarklasye]

Thank you thank you thank you

[@arthritisadventure]

You are so welcome!

[@valerieterblanche4636]

Thank you

[@arthritisadventure]

You're welcome!

[@rodpalmer5275]

You are heaven sent

[@arthritisadventure]

Happy to help!

[@jeffreywise4807]

Thanks!

[@arthritisadventure]

You’re very welcome!!

[@MarilynMayaMendoza]

Wonderful video! You explained why I’m always trying to recover from my exercise because I always overdo it. Thank you, Alyssa.❤

[@arthritisadventure]

You're so welcome!

[@RoedhamHouseRanch]

EXCELLENT! 💕🙏😊

[@arthritisadventure]

🙌🏼🙌🏼

[@lauriew8433]

Excellent presentation. You have a new convert AND cheerleader! I'm going to tell all of my senior buddies to check out your channel. Thank you!

[@arthritisadventure]

Awesome, thank you! Thanks for sharing with people who would benefit!

[@user-ej1md5eu9m]

Hi I tried some of the exercises you showed me and I can see some improvement thanks

[@arthritisadventure]

So awesome to hear!

[@iriscortes3419]

As soon as found you, I subscribed to your Chanel both of my Knees and my hips are killing me.

[@arthritisadventure]

I hope these tips can bring you relief

[@pastda3]

Great video. I will definitely have to try these exercises. Which shoes are you wearing? I'm having a lot of difficulty finding a pair of comfortable shoes.

[@mockele999]

Very good exercises for me. Thank you so much. Many greetings from Germany. 🤩😁

[@arthritisadventure]

You're so welcome!

[@roselita99]

Hi, just discover you! I love your videos, osteoarthitis has been my companion for many years and tears. My lower back pain has become cronic and medication is doing more harm than good. I will be following your videos everyday for back, neck and knee pain. I also want to ask you if by any chance you can guide me with exercises before shoulder surgery. Thank you for interest in helping people with osteoarthitis.

[@ginaschissler9887]

Would like to see the two put together

[@intasartaqvi]

I do various workouts like Body weight, Plyometrics and Calesthenics

[@JethwaK]

@Dr Alyssa Thank you so much for another great video. Really gives me hope and encouragement to fight the pain. Sending you lots of love 💗

[@arthritisadventure]

Happy to help!

[@thegeraldinekuss]

I love you & your videos are giving me hope to survive until my double hip replacement surgeries! ❤ From Rio de Janeiro!

[@arthritisadventure]

❤️❤️❤️

[@maggiem.1539]

Everything you say is me! As an ex dancer I understand everything you say THANK YOU! Body conscious is my middle name, will let you know how I get on.

[@arthritisadventure]

I'm glad this was helpful

[@jamienibler9952]

I'd like you you do a great job thank you for sharing your expertise God bless you

[@arthritisadventure]

Thank you for the kind words!

[@Jennifr1966]

Yes, yes, YES! I tried to ask pt about my painful shoulders when I try to work out my arms, and they said they didn't know. You already helped me with my legs in one minute! My left leg is like that.

[@arthritisadventure]

Thanks for sharing!!

[@sharonhuery8871]

Great 👌 Feedback

[@arthritisadventure]

Thanks for the visit

[@aiducha]

Extraordinary clear. I wish you could be my P.T. I will practice your exercises. Thanks and cheers from Beer Sheva, Israel.

[@arthritisadventure]

🙌🏼🙌🏼

[@JimRedland]

Do you emphasis step out with toe first, not land flat or on the heel? Love your videos.

[@patriciamarkham6999]

Thanks for this video. When I walk a long distance, like at the park, I use my walker for support. This is because I had lower back surgery & I also have ankylosing spondilitis. When I go to the store, I use a shopping cart for support most of the time but ocassionaly I will use an electric cart. I have been diagnosed with osteoarthritis in every single joint I have due to being on corticisteriod(prednisone) since I was 9 yrs. old because of asthma. I was born in 1954. I am not on it now unless I get a bad case of bronchitis. The steroids saved my life when I was young but now I am paying for that with pain especially in my knees, neck, & shoulders. If you have any exercises I can use for my neck & shoulders, I would very much appreciate seeing those videos. Thank you very much for helping everyone who has arthritis.

[@arthritisadventure]

You are so welcome! Glad you like the channel.

[@dianemorgan2284]

Great program! I want to walk farther. 😉

[@arthritisadventure]

🙌🏼🙌🏼🙌🏼

[@whisperingeagle]

Such good exercises. I can barely get up. My hips my knees. I really like your exercises simply because you start with exercises iam able to do. Lots of videos give exercises that people who have a loss of mobility cant do. Thanks for the thought ❤

[@arthritisadventure]

I appreciate your kind words.

[@cathyspeed5301]

❤both knees have AO I’m 70 and love walking i also have high cholesterol So wish me luck 😊

[@johnbgriffinjr116]

Farther….. but that aside, excellent video! ✌🏼

[@garyelsbecker8104]

Hate to pay for my short workout. Already broke. Mechanics, YES!

[@gzackerman]

Alyssa, have you ever had patients with OA who have been able to get back to running? I used to run full and half marathons until I tore my medial meniscus (while working in the yard!). I had successful surgery, but then developed avascular necrosis in the same spot in that knee. Two years after diagnosis, I went back for a checkup and found that the bone had worn down from OA to the extent that the avascular necrosis doesn’t really show up on the X-rays. My doctor said I can do whatever my pain level allows me to do. He said a compression sleeve will help (it does, tremendously). I have lost all of the weight that I gained in 2 years of inactivity through walking 15-18 miles a week and eating better. I can happily live the way I am now, but I’d love to run again. Your thoughts? Thank you!

[@shirleychang2071]

What exercises is good for scoliosis with a hip that hikes upwards and move outwards to the right side. It’s making my pelvis to move out of alignment?

[@tanvimehta2559]

I love your videos Mam...from India Mumbai

[@arthritisadventure]

🙌🏼🙌🏼🙌🏼

[@tanvimehta2559]

@@arthritisadventure I have RA Mam since 5years..My left knee is affected because of that.

[@tanvimehta2559]

Can I get your insta Id to DM you

[@karenbruns4355]

Thank you for your very helpful videos. ❤ Will you please.share what kind of shoes that you have. They look like a very stylish and comfortable workout shoe.

[@arthritisadventure]

Yep. They are called Kuru shoes. Here's a link to their site. kurufootwear.sjv.io/qnBZ35

[@chrismoose64]

Great vid Doc. Hopefully get my legs back one day soon. Yours are magnificent btw 😃

[@kathyparker7837]

I have been told by three orthopedists and 1 chiropractor to wait on a hip replacement although I am pretty much bone on bone on one side. Most of the time I am pain free and very mobile. My problem I found is over stretching. You have to know your limits. I love to walk and bike and do my weights. It's a pain as I am pretty active, but trying to keep surgery and osteoporosis at bay.....and get out of here with all of my original body parts. :) Thanks for your videos.

[@arthritisadventure]

You’re so welcome! Keeping a good variety of strength, balance and walking is key!

[@beverlymcalister9032]

​@@arthritisadventurel

[@lewiscray9052]

I delayed bone on bone hip surgery and paid the price with a severely damaged hip socket which needed a large bone graft. My surgeon said hips should be replaced as soon as they compromise everyday life, despite what docs may tell you.

[@kathyparker7837]

@arthritisadventure My everyday life is not being compromised. Best ever. I'll stick with what my board certified orthopedic surgeons from Shands recommend. Best of luck.

[@lewiscray9052]

@@kathyparker7837 Good luck in your journey too.

[@leenamunge7954]

Will theses exercises help lower back pain Thanks

[@wendylynch6511]

Good video

[@arthritisadventure]

Glad you enjoyed

[@sandrajeanhann8907]

THANK YOU, THANK YOU, PRECIOUS ALYSSA! - JUST STARTED DOING YOUR WONDERFUL LEG EXERCISES. QUESTION: Would a massage gun also help with my leg knots??? I am 81, with osteoarthritis and fell 2 X within three hours a month ago. My legs have been exceedingly painful. Doctor said I have severe arthritis. So excited to start,

[@arthritisadventure]

I’m personally not a huge fan of massage guns especially with joint pain because I think they can be a little too intense sometimes but I know some people really like them.

[@carolinek1529]

Thank you for your time helping us to get through the pain. I haven't been able to walk any long distance for quite a while. I have to stop dead in the street or sit at the nearest bus stop. I look forward to seeing improvement. I know i have to be consistent. Thanks again for all you do ❤

[@arthritisadventure]

You're welcome! Consistency is a good key.

[@judithsnook1139]

I was used to doing a two mile walk but now I am down to half mile, because any more aggravates sciatica. I still do all my own yard work, and try to get 7,000 steps a day, but have to try not to have a flare up. Age 78

[@arthritisadventure]

78 and 7k steps is great! Great job!

[@susieanddavidsweany508]

I am sure all arthritis is caused by bone on bone. But my question is, will it become easier for me to walk if I continue doing your exercises? My left hip is my problem. The cartilage has gone away from my hip. I try not to let it bother me. I do go walking around stores until I cannot walk any longer. I just want to be able to go walking around places that my husband and I travel too. Susie

[@arthritisadventure]

When it comes to getting better at walking- your body needs help from the strength of other muscles that comes from moving in a variety of ways. With hip arthritis it’s important to try not to push past your threshold every day. Trying to find a balance of walking enough but not too much to trigger significant pain. Research shows conservative measures like exercise are absolutely worth trying before making a decision for something like surgery.

[@karenpiraneo5426]

Thank you so much! What sneaker do you recommend for walking with hip arthritis?

[@arthritisadventure]

Hi! I really like the Kuru brand here. I have the Atoms and the Chicanes: www.kurufootwear.com/?Impact&Affiliate&Paid%C2%A0-%C2%A0Affiliate_kuhnalys_2229765_IR_AQ&irclickid=w-6TWCznDxyPUbn3oqWjXxTwUkF1C2Q8E0LcWQ0&ir_partnerid=2229765&ir_adid=1237669&ir_campaignid=15235&irgwc=1&view=homepage-redesign

[@seaslife60]

​@@christga100I have hallux rigidus in both feet and the resulting painful "pump bump!" Have you been to a podiatrist? Mine gave me exercises and manipulation instructions. He also suggested I go for a gait analysis and proper footwear fitting. The footwear must have enough structure so you can't bend it in half! Google "gait analysis near me." Good luck!!

[@nikkipage9132]

I have bone on bone with deformity in my right hip. Its horribly painful to walk. I ise a cane. That is stressing my back. I geel occasional pain now in my left hip. I don't want a replacement. I am losing weight, taking supplements, doing spot exercises, the least painful is on my back or side. What do I do. My lumbar is bad too. I really don't want to alter my spine and replace my hips. Any thoughts?❤

[@jilldickson4352]

I’ve got it now bless you this video is great. But I’m terrified that as I am almost 75 I will loose my ability to walk. If I restrict my walking severely

[@chrisconnors7418]

Thank you. I’ll incorporate these exercises as well. My hip was (is?) doing much better. I did some gardening yesterday (moving heavy blocks to build a new garden) and ouch. Feels ok today but I’m still lying down. I have two days of work that require walking 20 km through the woods. That’ll “dig a hole” but I’ll have a sturdy walking stick which helps. Btw, I bought a cane after watching your last video on how to use one. It really helps. And I’ve found I can walk normally without it for short distances and then when my hip hurts I use it till the pain subsides and then normal walking again while carrying the cane. Plus, the cane looks good (sleek, black, adjustable rather than those silver fat curved large-footed hospital ones).

[@tocosta1440]

²

[@rebeccanetherland1155]

I Love Ur channel--Question----Do U have any dvd: s we can buy??? I Would love it--IIF U do....Please make comment--if U do..Thanks---I feel so much stronger allready with Ur--exercises..... THEY WORK!!!

[@arthritisadventure]

There's not a DVD currently. However, I have my membership, Adventurers for Life that you can access all of the videos on my platform. You can join here. www.keeptheadventurealive.com/start

[@galenrasmussen251]

Do the same exercise principles apply if a patient has an inflammatory arthritis condition such as Ankloysing Spondylitis.

[@arthritisadventure]

It could. Really depends on how it feels.

[@joanneryan8508]

Alyssa, when i stand for a long time my knees and the back of my calf muscles get stiff and sore and i end up walking like a stick person. i literally have to sit for a minute and get back up and i am able to walk fine……. i have RA in my knees, feet and one elbow thank you. would these exercises help

[@SandraHouston30]

Alyssa does this apply if I have peripheral neuropathy ?

[@intasartaqvi]

Is jogging good elder age . I am 68 years now. I love workouts .