Walk Differently, Hurt Less
By Editorial Staff
If you have knee arthritis, you've probably been told that walking is good for you. But new research suggests how you walk may matter almost as much as how much you walk. A surprisingly small adjustment in the angle of your feet could reduce stress on an arthritic knee, ease pain and potentially even help protect the joint.
Researchers studied 68 adults with mild-to-moderate osteoarthritis affecting the inner, or medial, portion of the knee. The participants, whose average age was about 64, were divided into two groups. Both received six gait-training sessions using real-time feedback, but there was an important difference: One group was taught to change the angle of the foot while walking by either 5 or 10 degrees ... turning it slightly inward or outward, depending on which position reduced stress on that individual's knee. The comparison group continued walking at its natural foot angle.
A Small Change With Lasting Results
After a year, the personalized walking group experienced significantly greater improvement in knee pain than the comparison group. The difference between the groups was 1.2 points on a 10-point pain scale; important because a one-point improvement is considered clinically meaningful. The researchers also measured the forces placed on the inner portion of the knee during walking and found that these were significantly lower in the gait-retraining group.
Perhaps even more intriguing was what researchers saw inside the knee. MRI scans were used to look for changes in cartilage. One MRI measure associated with cartilage degeneration showed less deterioration in the group that changed its walking pattern. The researchers concluded that personalized gait changes improved pain and reduced knee loading and might slow the progression of osteoarthritis.
Don't Try to Guess Your Best Angle
The study doesn't suggest that everyone with knee arthritis should suddenly start walking pigeon-toed or with their toes pointed outward. The researchers used gait analysis to determine which adjustment reduced knee loading for each participant and then taught that person to reproduce the movement consistently.
For people with knee osteoarthritis, however, the findings offer an encouraging message: Pain isn't necessarily something you simply have to accept. Movement itself can be modified. Your chiropractor, who is experienced in biomechanics, gait assessment and musculoskeletal care, may be able to identify walking patterns that place unnecessary stress on the knee and recommend appropriate changes.
