![]() When you compensate for pain by limping or walking with an abnormal gait, other joints can suffer wear and tear. An extra bonus is walking will help with weight loss, which takes some stress off your joints. Your doctor or physical therapist can advise how much walking is best for you. Be sure to walk on a smooth, soft surface such as a track or treadmill. It is considered a low impact activity that strengthens the supporting muscles, relieving the pressure on the joint. In many cases, a moderate walking plan is recommended to alleviate such pain. It improves the strength and function of the afflicted area(s). When you experience pain and you are diagnosed with a dysfunction in the foot or ankle, it may be possible to reduce the knee and hip pain by improving foot function, using proper footwear and orthotic insoles.Ī Harvard medical school health publication advises that exercise is an important treatment for arthritis. Excessive foot pronation (rolling in) or supination (rolling out).Bunions and bunionettes (big-toe versus little-toe side, respectively).Nerve pain or numbness in the foot (such as neuromas and tarsal tunnel syndrome).Plantar fasciitis, which can lead to chronic heel pain and/or arch pain.Examples of common foot problems that can lead to poor posture and irregular walking patterns include: This condition puts stress on the hip and on the entire leg muscles.Īny problem with the foot or ankle resulting in a compromised posture or gait can lead to knee and hip pain. When the foot pronates, the leg rotates inward and the hip can become unaligned. The problems caused by over pronation, which were discussed for knee pain, are also true for the hip joint. Hip arthritis can also develop from an injury or trauma to the hip area, or stress from excess weight or activity. It can be a hereditary or a congenital problem with an improperly formed hip joint. This involves gradually increasing the frequency and length of your walks.Īs with osteoarthritis in general, the cause of hip arthritis can be genetic. You need to follow a very slow walking regimen when recovering from a bout of bursitis. Another cause of bursitis is exercising without proper warm-ups and cool downs, which are a vital part of any program. Repetitive stress (including excess walking or running) can cause the bursa that cushions your hip to become inflamed. Relief from each requires different walking treatments. Pain from bursitis is felt on the outside of your hip, whereas arthritis is felt on the inner hip near you groin. Other causes are weak thigh muscles, soft knee cartilage, or flat feet. If you have a misaligned kneecap or previous injury, your knees are more vulnerable. The impact of your foot hit the ground causes your kneecap to rub against the femur bone. Runners knee (which is not exclusive to runners) is identified by a throbbing pain on your kneecap. Ask your doctor if this change in the way you walk can help your situation. According to the Arthritis Foundation, studies are finding that pointing your toes slightly outwards (about 7°) when you walk will shift pressure to the outside (lateral) part of the knee, relieving the pain radiating from the inside of your knee joint. ![]() Research is being done to determine how walking differently can help manage this pain. People who suffer from osteoarthritis pain have worn cartilage on the inside (medial) area of their knee joint. When the foot over-pronates, the leg rotates inward toward the opposite leg. This causes the knee to flex and extend while pointing inward and not in the normal direction, which puts stress on the knee. The knee is made to bend only in one direction-facing straight forward. And this change can cause unnecessary stress on the knees, resulting in painful injuries. If you are prone to foot problems, such as hypermobile feet (when the joints in and around the feet move more than they should) or fallen arches caused by over pronation, your gait may be compromised. On the positive side, however, a safe and smart walking regimen can help improve joint problems, not to mention how good it is for your overall health. But beware of poor walking habits that can cause or exacerbate knee and hip problems. Walking is good for you, right? Absolutely. If you are experiencing chronic pain in your hips, knees, or even in your lower back, shoulders and neck, there may be a connection between the pain and the way your feet function. They are responsible for supporting your weight as you stand and walk. Your knees and hips are the largest joints in your body. ![]()
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