Where Should I Walk?

Walking surface is a concern with arthritis, because uneven surfaces place more stress on lower-extremity joints and increase the possibility of injury. Hills can be very difficult, especially if they are steep, and can cause increased pain in the involved joints. Walking down stairs or hills alters the biomechanics of movement and transmits more stress to the lower extremities. Start out on fairly even, flat terrain. You might add some gentle hills as you become stronger, but realize that steep hills may cause problems — regardless of your fitness level —if your joints are severely compromised.

Walking indoors at a mall or on an indoor track is a good alternative to walking outside on varied terrain, especially if the weather is poor. If you walk in a mall, adjust your intensity (particularly if it is crowded), and make sure to wear well-cushioned shoes. Walking on a treadmill is also a good option. Safety is a concern when walking on a motorized treadmill, so make sure you know how to get on and off of it safely. A good treadmill should have an emergency stop button, which can help prevent falls. I have found that walking on a treadmill can be very boring; music or a television can provide a distraction and make the session more enjoyable.

I am often asked about using some sort of stair-stepper as a form of walking exercise. This type of exercise is aerobic and can be beneficial; however, some people with arthritis have told me that it aggravates their knee or hip pain. Based on this feedback, I don t generally recommend it to arthritis patients. If you want to try a stepper, I suggest you start by setting it for a low resistance, a small step, and a short duration so that you can see how your joints react to this activity.