You love to walk to the corner store, but it’s becoming more and more painful. As gentle as walking may seem, it is a weight-bearing exercise. When you walk, you’re putting your full body weight on your hips, knees and ankles, step after step. And if you’re overweight, you’re putting more stress on those joints than they’re designed to handle. If you have significant osteoarthritis, your doctor may advise you to limit your walking. But if your osteoarthritis is minor or you have another type of arthritis that will permit walking, it can be a great and enjoyable exercise. The key to helping yourself carry out a successful walking program is to buy good shoes. The shoes you have may look fine on top, but often the soles have worn unevenly or the cushioning material inside the shoe, where you can’t see, has collapsed. Yes, athletic shoes can be expensive, but think of them as an investment in your joints. Go to a sports shoe store and explain to the clerk that you need good walking shoes. Consider trying the kind with air or gel in the soles to give you extra cushioning. If you already have good shoes, take a look at them. Are the soles worn down? Set the shoes on a table and examine the backs. Do they look twisted? If so, it’s time for a new pair. Worn shoes can make your foot tilt in too much, which stresses your knees. A good rule of thumb is to replace your shoes every 500 miles. Add a pair of good athletic socks, and you’re ready to go. Try walking 10 minutes at a time, five days a week, at first. Next week, add another 5 minutes. If that’s comfortable, continue to add 5 minutes a week until you’ve gotten up to at least 25 minutes. Posture is important here, because if you’re not standing up straight you’re stressing muscles or joints unnecessarily, and walking will accentuate that even further. Stand erect, with your shoulders back and your head held high. Let your arms swing freely. Generally, you’ll want to walk in a gentle heel-to-toe motion, although doctors may advise some people with arthritis to put the whole foot down gently. Never slam your foot against the ground. Perhaps you like to walk around the neighborhood circle, four laps a night, or you may prefer to go down to the high school track to walk on a nice smooth surface. Great idea, but most roads or tracks are cambered (sloped) in one direction, so you’ll be putting slightly more stress on one leg with each step. That doesn’t sound dire, but it can add up. The solution is easy: Just walk in the other direction every other session! Last Updated: 8/23/2002
The Johns Hopkins University 1996-2003. All rights reserved. This information is not intended to provide advice on personal medical matters, nor is it intended to be a substitute for consultation. | 
