Should You Walk for Exercise with Bone-On-Bone Arthritis? Insights from Dr. David Guyer

If you have been diagnosed with bone-on-bone arthritis in your knees or hips, you might have heard the advice to refrain from walking as a form of exercise. This recommendation is common, but is it necessary? According to Dr. David Guyer, a triple board-certified orthopedic surgeon, exercise, including walking, may not only be safe but beneficial for those with arthritis. This article delves into the reasons behind his views, balancing the traditional caution with the modern findings on exercise and joint health.

Arthritis is a blanket term for over a hundred different conditions affecting joints, and bone-on-bone arthritis indicates a stage where cartilage is severely worn away, leading to direct contact between bones. While this sounds dire, it is crucial to consider how exercise, particularly weight-bearing activities like walking, plays a role in joint health.

Walking and Joint Health

Dr. Guyer highlights that the long-held belief that walking or running exacerbates arthritis has been debunked. Studies have shown that impact exercises can improve the health and resilience of articular cartilage. This type of cartilage is essential for joint function and health as it aids in the smooth movement of joints and absorbs impact.

• Synovial Fluid Movement: Walking facilitates the movement of synovial fluid within the joints. This fluid acts like a lubricant, crucial for minimizing friction and wear while nourishing cartilage cells. By promoting synovial fluid circulation, walking can actually contribute to maintaining joint health.
• Cartilage Resilience: The repeated loading and unloading of joints in exercises like walking can increase the resilience of cartilage. This process can help in maintaining cartilage even in arthritic joints.

The Benefits of Exercise for Arthritis

Exercise remains a cornerstone in managing arthritis due to its multi-faceted benefits, including:

• Pain Management: Regular physical activity can help alleviate pain associated with arthritis. Exercise releases endorphins, the body’s natural painkillers, reducing discomfort.
• Weight Management: Keeping a healthy weight reduces the strain on weight-bearing joints, crucial in managing symptoms of hip and knee arthritis.
• Muscle Strength: Strengthening muscles around the joints provides additional support, reducing the joints’ burden and enhancing movement efficiency.

Dr. Guyer acknowledges that personal experiences can vary, and pain could make walking difficult. Yet, he emphasizes that occasional discomfort does not equate to causing further harm to the joints.

Cross-Training for Joint Health

While walking is beneficial, incorporating other forms of exercise can provide comprehensive benefits and may be more comfortable on days when joint pain prevails.

• Non-Impact Exercise: Activities such as swimming and cycling are low-impact and can complement walking by reducing the repetitive stress on the joints.
• Strength Training: Weight lifting can fortify the muscles surrounding the joints, offering them more stability and support.
• Flexibility and Balance Exercises: Practices like yoga and pilates enhance flexibility, balance, and core strength, which are essential components in maintaining joint health and preventing falls.

The Evidence on Runners

There is also evidence that runners might have healthier joints than previously assumed. Research comparing marathon runners to non-runners of similar age and health statuses found that runners generally had lower rates of arthritis progression and less need for joint replacement surgeries. This counterintuitive finding suggests that the body’s adaptation to regular impact stresses might offer protective benefits.

Personal Guidance and Consultation

Despite the promising outlook on walking with arthritis, individual conditions vary. Dr. Guyer advises those with significant joint issues to consult with healthcare providers for personalized guidance. The aim is to find a balance in activity levels that will maintain joint health without exacerbating pain.

Conclusion

The notion that those with bone-on-bone arthritis should forgo walking as exercise does not hold under modern scrutiny. Instead, walking can be part of an effective strategy for managing arthritis symptoms, improving joint function, and enhancing overall wellbeing. Through a balanced approach that includes a variety of physical activities, individuals with arthritis can continue to enjoy an active lifestyle.

For specific concerns and personalized advice, consulting a healthcare professional like Dr. Guyer can provide tailored recommendations that align with individual conditions and health goals.