Introduction
Living with arthritis can make even simple activities challenging, but staying active is crucial for managing symptoms and maintaining joint health. Walking is a low-impact exercise that can be particularly beneficial. To further reduce the strain on your joints and enhance your walking experience, consider using walking poles or engaging in Nordic walking.
Benefits of Walking Poles for Arthritic Knees
Walking poles can significantly reduce the load on your knees, making walking more comfortable and sustainable. By redistributing some of your body weight to your upper body, these poles help decrease the stress on your lower joints.
How Walking Poles Reduce Strain on Knees
When using walking poles, your arms bear some of the weight that would otherwise burden your knees. This not only alleviates pain but also improves stability and balance, reducing the risk of falls.
Techniques for Using Walking Poles Effectively
- Grip the poles properly: Hold the grips with a relaxed but secure grip, ensuring your wrists remain in a neutral position.
- Adjust the pole height: The poles should be at a height where your elbows form a 90-degree angle when holding the grips.
- Synchronise your movements: Move the opposite arm and leg together, planting the pole firmly with each step.
Nordic Walking for Arthritic Knees
Nordic walking, an enhanced form of walking with specially designed poles, offers additional benefits for those with arthritic knees.
Specific Benefits of Nordic Walking for Arthritic Knees
Nordic walking engages more muscles compared to regular walking, providing a full-body workout. This comprehensive exercise helps improve overall strength and endurance, which can be particularly beneficial for those managing arthritis.
Comparison with Regular Walking Poles
While both methods help reduce knee strain, Nordic walking involves a more dynamic movement, offering a greater cardiovascular workout and enhanced muscle engagement.
Expert Opinions and Studies
Research indicates that both walking poles and Nordic walking can improve physical function and reduce pain in individuals with arthritis. Studies have shown improvements in walking speed, endurance, and quality of life.
Tips for Getting Started
Choosing the Right Walking Poles
Select poles that are adjustable in height and have comfortable grips. Rubber tips are ideal for hard surfaces, while metal tips are better for trails.
Basic Techniques and Exercises
Start with short walks, gradually increasing your distance and intensity. Focus on maintaining good posture and coordinating your movements.
Beginners Guide To Walking this blog can give lots of practical ideas for building up your walking practice.
Strengthen and Upgrade your Knee
Working to build strength, improve alignment and offload your knee with specific exercises. Along with exercises learning how best to manage your knee will optimise its function. Allowing you to move forwards and out of pain. If you would like help with this take a look at my Arthritic Knee Program. Simple and effective way to achieve freedom from pain.
LEARN MORE ABOUT HOW I CAN HELP YOU REGAIN CONTROL OVER YOUR KNEE. CLICK HERE.
Safety Tips and Considerations
Always warm up before walking and cool down afterward. Pay attention to your body and adjust your activity level as needed to avoid overexertion.
Footwear
Supportive footwear will help to reduce load through the knee. For advice on footwear take a look at this blog.
Conclusion
Nordic walking, with the aid of walking poles, offers a low-impact, full-body workout that is particularly beneficial for individuals suffering from arthritic knees. By engaging core muscles, improving posture, and reducing the load on joints, it addresses several key factors contributing to discomfort.
Whether you’re looking for a way to stay active despite your knee issues or seeking a new form of exercise that supports knee health, Nordic walking is a simple, accessible solution with lasting benefits. With the right poles and proper technique, you can transform a routine walk into a powerful tool for managing pain and enhancing your well-being.
For a deeper dive into the benefits of Nordic walking, read our comparison blog on Nordic Walking vs. Normal Walking or need help to find the best walking poles this blog will help.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
