Arthritis Pain Relief May Be as Simple as Changing How You Walk, New Study Finds
Retraining your gait could ease knee arthritis pain without surgery
Struggling with chronic pain due to arthritis can be life-altering. Suddenly, movements such as reaching down to pick up an item you dropped or even taking a walk become a challenge. While some people with arthritis may opt for medication to manage their symptoms, others prefer more holistic methods. In fact, a University of Michigan survey found that 87% of adults between the ages of 50 and 80 living with joint and arthritis pain chose “nonpharmacologic” methods such as massages, physical therapy and acupuncture.
If you’re looking for a holistic way to manage arthritis symptoms, a new study reveals a helpful strategy you may not have heard of: gait retraining.
What is osteoarthritis?
“Knee osteoarthritis (OA) is a condition where the cartilage that cushions your knee joint wears down over time,” says board-certified orthopedic surgeon Pamela Mehta, MD, founder of Resilience Orthopedics. “This can lead to pain, swelling, stiffness and reduced mobility. There are many different causes of OA, but the most common are age-related wear and tear, previous knee injuries, repetitive stress or high-impact activities and obesity, which increases pressure on the knee joint. Genetics also plays its role, making OA more likely in some.”
Woman's World Answers
What is gait retraining?
“Gait retraining is a nonsurgical technique used to help patients adjust the way they walk in order to reduce joint stress,” says Dr. Mehta. “Even a seemingly “normal” walking pattern can place excess load on specific areas of the knee, hip or ankle, especially if there is underlying joint damage. Gait retraining focuses on making changes to how the foot strikes the ground, with the goal of redistributing joint loading and improving symptoms such as pain, stiffness or instability.”
How gait retraining reduces arthritis pain
In a new study published in The Lancet Rheumatology, participants with knee osteoarthritis completed six training sessions where they practiced walking with their toes turned slightly inward or outward, about 5 to 10 degrees, depending on what worked best for their knees. To help them stay in position, researchers used a small vibrating buzzer on their shins that went off if they stepped the wrong way. After one year, people who used this personalized walking style reported a 1.2-point greater drop in knee pain on a standard pain scale compared to those who walked normally.
At first glance, a 1.2-point drop in pain may not sound significant, but Dr. Mehta confirms this change is worth paying attention to.
“A 1.2 point drop is definitely meaningful, and was found to be clinically significant. If you’re in chronic pain and start at a 6/10, a 1.2 point drop brings you down to 4.8, which is a 20% drop in your pain,” she explains. “This, alongside other nonsurgical treatments, could bring your pain to within manageable levels.”
Why changing your foot placement makes such an impact
“That drop in pain likely occurred because changing the way the foot strikes the ground redistributes the forces in the knee, particularly away from the worn-down inner part,” explains Dr. Mehta. “Over time, this reduces inflammation and irritation, which can translate into relief from osteoarthritis symptoms. In essence, you’re not fixing the cartilage, but you’re giving your knee a break from constant pressure.” What’s more, she adds, “By adjusting walking mechanics, we can lower the stress on the joint, which may reduce pain and slow down further cartilage breakdown.”
Is gait retraining a replacement for medication?
If you’re already taking medication to treat knee osteoarthritis and wondering if you should ditch it, the answer is probably not. But gait retraining could be a helpful tool to add to your pain management routine, says Dr. Mehta.
“While not a full replacement for medications, it could reduce the need for pain meds, and enhance how effective other treatments like physical therapy or injections could be. It might also be enough to delay or avoid surgery,” adds Dr. Mehta.
Adjusting your gait at home by shifting your toe angle may seem tempting, but Dr. Mehta recommends seeking out a professional.
“If you do this by yourself, you might cause more harm than good,” says Dr. Mehta. “Work with an orthopedic surgeon or physical therapist trained in gait analysis.”
Tips for trying gait retraining safely
One safe way to support proper gait alignment is to pay attention to your shoes, especially making sure they fit well.
“Poorly fitted shoes — whether too tight, too loose or worn unevenly — can interfere with foot positioning and derail gait retraining efforts,” says Dr. Mehta. “Shoes that are too tight can restrict your natural foot movement, causing compensation (and problems) through other joints. Shoes that are too loose may cause instability, making it harder to control your walking mechanics.”
Ultimately, there’s not a one fits all approach to treating arthritis pain, but know that even seemingly simple adjustments, such as adjusting the position of your toe, can make a difference.
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