Great news for those who love a good walk and also deal with knee osteoarthritis (OA)! The latest studies have added some exciting twists to the tale of walking for knee OA, making your stroll in the park even more beneficial than you thought. 🌳🚶♀️
- Backward Walking Magic: You might have mastered the art of walking forward, but have you ever tried taking a step back? Literally! A study from 2020 discovered that retro-walking (yes, that’s walking backward) could improve symptoms, pain, and function in people with knee OA. So next time you’re out for a walk, why not throw in some backward steps and turn heads while you’re at it? Just make sure to keep an eye out for any sneaky obstacles! (Goonasegaran et al., 2020)
- Retro vs. Forward Walking Showdown: In another 2019 study, the effects of 6-week retro walking were pitted against forward walking to see which one reigns supreme for easing pain and enhancing function in individuals with knee OA. The results? Retro walking might just have the edge when it comes to reducing pain and boosting your strut. So, don’t be afraid to mix things up and walk like you’re in a Michael Jackson music video! (Alghadir et al., 2019)
- The Power of Combos: Combining diet with your walking routine could also amplify the benefits, as shown in a study where intensive dietary changes paired with exercise improved gait speed more than exercise alone. It turns out, what you eat does make a difference in how you walk! (Messier et al., 2019)
- Outdoor Walking Wonders: An outdoor walking program not only got people with knee OA moving but also revealed intriguing changes in pain trajectories and movement-evoked pain over 24 weeks. Fresh air, beautiful scenery, and a dash of pain relief? Yes, please! (Drummen et al., 2022)
Incorporating these fresh insights into your walking routine could make your journey with knee OA a bit more interesting and potentially more rewarding. Whether it’s trying retro walking, pairing your steps with a diet overhaul, or simply enjoying the great outdoors, there’s more than one way to walk your way to knee comfort. Happy walking! 🌈👟
References
- Goonasegaran, A. R., et al. (2020). Retro-walking improves symptoms, pain, and function in primary knee osteoarthritis: a randomised control trial. The Journal of Sports Medicine and Physical Fitness. h
- Alghadir, A., et al. (2019). Effect of 6-week retro or forward walking program on pain, functional disability, quadriceps muscle strength, and performance in individuals with knee osteoarthritis: a randomized controlled trial (retro-walking trial). BMC Musculoskeletal Disorders.
- Messier, S., et al.. (2019). The effects of intensive dietary weight loss and exercise on gait in overweight and obese adults with knee osteoarthritis. Journal of Biomechanics.
- Drummen, S., Et al. (2022). Exploring knee osteoarthritis pain trajectories and movement-evoked pain changes during a 24-week outdoor walking program (WALK). Annals of the Rheumatic Diseases.
