What to AVOID & 2 things to do INSTEAD to walk longer distances with ostoarthritis
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- เผยแพร่เมื่อ 2 ต.ค. 2024
- Do you wish you could walk longer distances? Try these 2 simple movements to finally enjoy walking again (yes, even with arthritis!)
Learn how to walk longer distances through building appropriate strength and stability of arthritic joints. It is possible to find arthritis pain relief and feel more confident walking around the store, traveling, and even hiking! Join Dr. Alyssa Kuhn, doctor of physical therapy and osteoarthritis specialist as she walks you through what to focus on ✅ and what to avoid 🚫
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Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.
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Join the FREE 3 Day Walking Workout Challenge here: bit.ly/489S99e
I will like to watch how I can walk faster and longer with the two methods you have just talked about.
You are such a great teacher. You explain everthing so clearly and you demonstrate these exercises so well. Thank you so much for what you do.
You are so welcome!
8m😅
Plz translate to hindi
I need these exercise very much
This helped me a lot. I’m in therapy for double sciatica ( arthritis in L4 and sciatic at buttock area) and hip arthritis. My muscles are misfiring in my left side. I do exactly what you said. I was down literally down for 8 weeks and I’m so weak. I’m going to implement these. I do like to walk.
This information is incredibly helpful! I've been wondering why everything hurts so badly after I push myself walking. Just knowing that the exercises you're showing are going to help me more in the long-run then pushing myself to walk long distances is enlightening. In addition to multiple back issues and osteoarthritis, I'm recovering from a fractured pelvis incurred last year.
I’m glad it’s been helpful!
I have an artificial knee and the other is shot. I really do not want that one replaced. I have been doing your suggested exercises. I have noticed an improvement. You have the legs of an athlete, amazing.
Thank you for your videos. You explain things very well & are encouraging.
Thanks for the kind words ❤️
Thats true that we push ourselves through pain thinking the exercise will help if we do more. Time to cut ourselves some slack & listen to our bodies. Thank you for encouragement & understanding 👍😊
Absolutely!
I think I have been doing that and your body is like a machine it takes so much 😢 and then it says that's enough and gives you lots of problems and you have to make little changes. Like sleep,relax and enjoy the things around you 🌞😎🌳🦆🕊️
@@anndarling9102😮
@@anndarling9102
I love you & your videos are giving me hope to survive until my double hip replacement surgeries! ❤ From Rio de Janeiro!
❤️❤️❤️
Thank you for your time helping us to get through the pain. I haven't been able to walk any long distance for quite a while. I have to stop dead in the street or sit at the nearest bus stop. I look forward to seeing improvement. I know i have to be consistent. Thanks again for all you do ❤
You're welcome! Consistency is a good key.
Thx mem I had pain in thigh muscles behind. I am doing all exercises from your short video ! Plz help me more. 😔! God bless you every single moment! 🇺🇸 and mem where are from you ! Mrs.Patel
I want to thank you for a couple of specific things: First thank you for being focused on what to do when you first start working on strength and balance. When I first got diagnosed I was watching another youtuber who suggested "variety" in walking by telling us to walk backwards and to walk backwards down stairs. I tried it and my gosh that was hard and painful to walk backwards downstairs. So much so that I had to stop. I did try to walk backwards on the sidewalk but it was dangerous unless the sidewalk was completely empty.
Your starting point and suggestions make these exercises a real possibility to do on my walks just using stairs as stepping aides and using railings for balance while doing these rudimentary exercises. Maybe someday I will be able to walk downstairs backwards but I'd rather start with your protocols so I don't quit prematurely.
The other thing I like about your protocol is that everything you suggest seems to fit in with "natural movement" which is a way of exercising during your daily life. I think I can fit in most of these exercises and walking precursors when I am out walking my dog. It's so important to me to do these exercises but I find myself unable to block out an hour to do everything like it was a work out. But even if I only do a few exercises while out on a dog walk I will have accomplished something I can build upon. Again, Thank you!
❤both knees have AO I’m 70 and love walking i also have high cholesterol
So wish me luck 😊
Simple but efficient thank you for the training i hope to give it a trial😢😮
I look forward to seeing you!
Ur brilliant. Thank U so much. Have to stop now. Pls send reminder, much needed. 😊
Glad you enjoyed the video!
Thank you thank you thank you
You are so welcome!
So excited to have found your channel!❤🎉 Thank you for sharing your wisdom! You have a lovely voice. 💙Soothing yet direct and clear.✨️🎶🎵Sending much aloha from Hawaii 💚🌴🌈🌬😘
Yay! Welcome!
Thank-you so so much!
You are so welcome!
Very helpful thank you
🙌🏼🙌🏼🙌🏼
I have arthritis in my lumbar region and si joints. Everything you said resonates with me SO much! And makes SO much sense....explained better than I have ever heard since dealing with my chronic pain for years!!! Thank you so much...can not wait to get started!!!
Thanks Alyssa! I think I have been “digging a hole” this summer. In some ways I’m better, then I exercise more and as you said, I “pay for it later.” It’s like one joint is better then I aggravate another joint.
This is why having a path for progression can be incredibly helpful ❤️
Excellent explanation. I understand now that I need to work on the mechanics of walking, not push myself to walk beyond my threshold.Thank you.
You can do it!
Glad it was helpful!
Where was this vid in 2012? This is gold! A lot of research and mistakes later, I've worked up to nearly rock bottom squats and loaded (35-120 lbs) carries. What Ive learned - Consistency trumps everything, 15 min twice a day EVERYDAY vs say 45 min 3-4 times a week. Video yourself - what you think you are doing is NOT what you are doing. There is nothing wrong with regressing and starting over again - world class athletes do not train a out 12 months a year. Everything is connected - seems to me getting my feet, ankles, hips, and , believe it or not, shoulders right has been key. I still have bad days, but it is not everyday like in 2011. Walking up slight grades backwards were added to my daily minimum a couple years ago and I'm thinking it has helped. Thanks to this vid, I'll start to incorporate sideways. Thank you Ms Kuhn!
Thank you Dr Alyssa ... These are exactly the movements I do every morning to stop limping...
I also do them standing in a queue ... so simple yet so efficacious🤗
Wonderful!
Thank you for wonderful excise and I will requested you mam please show the video to increase the knees gap
Thank you so much
You're most welcome
I couldn't believe there was no arthritic knee pain when I followed your instructions! I have been all over TH-cam, but your exercises are the most effective. Thank you!
Happy to help!!
How to manage walking with the stiff n locked knee can’t bend while walking please guide
I have a video on knee bending coming next week. Make sure you subscribe to the channel!
I m your Subscriber 👍🏻
@@arthritisadventure I'm so glad because my right knee is finicky! Looking for the right kuru athletic shoe to help with that and plantas fascitis..think it will be the Atom!
Alyssa is terrific. I just discovered her videos but my arthritis is getting worse FAST. So I am looking for some 'educated' advice. Thank you Alyssa.
Hope these videos can help!
I have very bad pain in both hips and both knees. I do the show exercises above in 4 feet of water at my local YMCA. I'm noticing significant improvements pretty quickly. Just throwing this idea out there.
Great vid Doc. Hopefully get my legs back one day soon. Yours are magnificent btw 😃
Thank you so much for this 😊 You have brought a lump to my throat, you are so understanding, sympathetic and practical. I will subscribe and try to follow your advice. Btw I have osteoarthritis in both knees and in my shoulders, and also have an inflammatory condition so I’m a bit of an old crock! Bless you x
I hope these tips can help you ❤️
I’m so glad to find you again. I couldn’t find you on Facebook, now I can see you on my tv and do these exercises. My hospital has been shut down, there is nowhere close to go for therapy. Thank you Alyssa.
you are so welcome, I'm glad you're here!
Thank you so much Alyssa. So glad I found you. This makes total sense. I will start putting it into practise. It is great to know, that you do not have to go through great pain to regain mobility.
You're so welcome!
Thank you Dr Alyssa.☘️🇮🇪💚, Really appreciate your guidance and expertise.💚
Happy to help!
Will theses exercises help lower back pain
Thanks
Wonderful video. Instructor was great!
Glad to hear it!
I have bone on bone with deformity in my right hip. Its horribly painful to walk. I ise a cane. That is stressing my back. I geel occasional pain now in my left hip. I don't want a replacement. I am losing weight, taking supplements, doing spot exercises, the least painful is on my back or side. What do I do. My lumbar is bad too. I really don't want to alter my spine and replace my hips. Any thoughts?❤
Please help with back arthritis!
SIMPLE 20 Minute Routine for Degenerative Disc Disease RELIEF
th-cam.com/video/Q1fRMf_rUiI/w-d-xo.html
My arthritis is in my feet. Will these exercises help with that?
What if you have foot pain? That's what is making it difficult for me to walk.
Love the way you explain these moves. You are very clear and precise. Need you help as I'm going to rehab but really like the way you show these moves. Thanks so much!!
You are so welcome!
This is great. I'm trying to get my walking ability to enjoy an upcoming trip to Nice France in the fall. I aggravated right knee in December 2022 and can walk about a mile and a half now . But there is pain later.
This may be a great place to start!
@22304abc How was your trip? Were you able to walk longer distances without pain, asp in the airports? I have OA in both knees and lower back, I'm scared to travel now, after a short trip in Aug end caused knee swelling and i had to limp badly through the airport while coming back - luckily i had time else would have missed my flight..
I am sure all arthritis is caused by bone on bone. But my question is, will it become easier for me to walk if I continue doing your exercises? My left hip is my problem. The cartilage has gone away from my hip. I try not to let it bother me. I do go walking around stores until I cannot walk any longer. I just want to be able to go walking around places that my husband and I travel too. Susie
When it comes to getting better at walking- your body needs help from the strength of other muscles that comes from moving in a variety of ways. With hip arthritis it’s important to try not to push past your threshold every day. Trying to find a balance of walking enough but not too much to trigger significant pain. Research shows conservative measures like exercise are absolutely worth trying before making a decision for something like surgery.
@@arthritisadventure
Great video! Thanks Alyssa! I’m one of your members and I love your programs!
Great video. I will definitely have to try these exercises. Which shoes are you wearing? I'm having a lot of difficulty finding a pair of comfortable shoes.
Alyssa, have you ever had patients with OA who have been able to get back to running? I used to run full and half marathons until I tore my medial meniscus (while working in the yard!). I had successful surgery, but then developed avascular necrosis in the same spot in that knee. Two years after diagnosis, I went back for a checkup and found that the bone had worn down from OA to the extent that the avascular necrosis doesn’t really show up on the X-rays. My doctor said I can do whatever my pain level allows me to do. He said a compression sleeve will help (it does, tremendously). I have lost all of the weight that I gained in 2 years of inactivity through walking 15-18 miles a week and eating better. I can happily live the way I am now, but I’d love to run again. Your thoughts? Thank you!
Thank you so much! What sneaker do you recommend for walking with hip arthritis?
Hi! I really like the Kuru brand here. I have the Atoms and the Chicanes: www.kurufootwear.com/?Impact&Affiliate&Paid%C2%A0-%C2%A0Affiliate_kuhnalys_2229765_IR_AQ&irclickid=w-6TWCznDxyPUbn3oqWjXxTwUkF1C2Q8E0LcWQ0&ir_partnerid=2229765&ir_adid=1237669&ir_campaignid=15235&irgwc=1&view=homepage-redesign
@@christga100I have hallux rigidus in both feet and the resulting painful "pump bump!" Have you been to a podiatrist? Mine gave me exercises and manipulation instructions. He also suggested I go for a gait analysis and proper footwear fitting. The footwear must have enough structure so you can't bend it in half! Google "gait analysis near me." Good luck!!
What about those of us with innumerable amounts of loose bodies in our hip joint? I actually do not have pain, but I have a locking sensation that comes and goes. I can go several months walking for miles and not have any issues at all. Then there will be several months where I walk a half a mile with my hip constantly locking. All of my images state I have tons of loose bodies and mild osteoarthritis and I have been told I need hip arthroscopy surgery. I really want to prevent surgery at all costs but am I doomed due to the loose bodies?
When putting weight on the one leg do you keep knee straight or slightly bend?
Try not to lock it out. Keep it in an active position, a slight bend
@@arthritisadventure Thank you!
I’ve got it now bless you this video is great. But I’m terrified that as I am almost 75 I will loose my ability to walk. If I restrict my walking severely
These are the sort of exercises you can do throughout the day whenever you're in the kitchen and waiting for your coffee to drip through, or your bagel to toast, or your egg to fry, or your water to boil for tea, or your pizza slice to warm up in the microwave, etc. As long as you're standing there in the kitchen, you might as well do something to help your mobility. That's what I've been trying to do anyway, hoping it'll become habit forming, so that I'll automatically associate, say, making my afternoon mug of tea with doing the two-step backwards, forwards, and sideways. When my kids give me funny looks, I just say, "Hey, I'm a Boomer!"
Yes that’s a great idea. Small movements throughout the day can help in a big way
This has been very helpful for my hip arthritis. Everything is very doable
Glad you hear you've liked it.
Thank you so much for this. I love your approach!
Glad it was helpful!
can I do these steps even when i have a hip replaced and use a stick when walking ? I am 82 Yrs old
This is classic---I'll try to remember (when I can ) during the day to try to move sideways randomly !
it can be a great place to start!
You are heaven sent
Happy to help!
Is jogging good elder age . I am 68 years now. I love workouts .
I Love Ur channel--Question----Do U have any dvd: s we can buy??? I Would love it--IIF U do....Please make comment--if U do..Thanks---I feel so much stronger allready with Ur--exercises..... THEY WORK!!!
There's not a DVD currently. However, I have my membership, Adventurers for Life that you can access all of the videos on my platform. You can join here. www.keeptheadventurealive.com/start
❤lutfen türkçe altyazı ekleyin
Join the FREE 4 Day Challenge here: keeptheadventurealive.com/jumpstart
If I walk further than I do my knee is nearly collapsing the pain is excruciating, then I’m laid low for the rest of the day. They say it looks like my meniscus.
I’m the same😢 I love walking but some days I push myself and end up having to get heat packs when I put my legs up
Alyssa does this apply if I have peripheral neuropathy ?
Everything you say is me! As an ex dancer I understand everything you say THANK YOU! Body conscious is my middle name, will let you know how I get on.
I'm glad this was helpful
My question - 3 day walking challenge … should I do once I practice these exercise daily ????
If you're feeling good. It depends on how your body is feeling.
This is amazing Alyssa , you are describing exactly my issues, as if you have met me. Thank you so much for what you are doing and teaching us to help us understand our bodies.
You’re very welcome
@Dr Alyssa Thank you so much for another great video. Really gives me hope and encouragement to fight the pain. Sending you lots of love 💗
Happy to help!
My first time viewing your program it’s what I was long time wanting I joined your 4 day program your news letter you are what I was praying for . Now let’s do it!!!!
Awesome! Welcome to the channel and journey.
Hi Dr Alyssa, my name is Fàtima , i want to thank you somuch for your advice on your exercises about the knee pain on TH-cam. I am doing the exercises, and I am feeling a little better. It's wonderful to have someone like you helping people with the bones, especially with osteoarthritis . Thank you again.
Tell me ،please just One exercise to avoid at the age of 68 years . Keep in my mind , I love workouts.
There aren’t any particular exercises to “avoid”
Hi, just discover you! I love your videos, osteoarthitis has been my companion for many years and tears. My lower back pain has become cronic and medication is doing more harm than good. I will be following your videos everyday for back, neck and knee pain. I also want to ask you if by any chance you can guide me with exercises before shoulder surgery. Thank you for interest in helping people with osteoarthitis.
Such good exercises. I can barely get up. My hips my knees. I really like your exercises simply because you start with exercises iam able to do. Lots of videos give exercises that people who have a loss of mobility cant do. Thanks for the thought
❤
I appreciate your kind words.
Thanks for all the great videos 🙂🌹
Just coming back from a broken tibia, and these tips are excellent. The range of motion you lose from 7 weeks of non weight bearing is incredible. walking a bit better everyday thank you.
is using a thread mill ok with hip arthritis?
Alyssa, when i stand for a long time my knees and the back of my calf muscles get stiff and sore and i end up walking like a stick person. i literally have to sit for a minute and get back up and i am able to walk fine…….
i have RA in my knees, feet and one elbow
thank you.
would these exercises help
Thanks for this video. When I walk a long distance, like at the park, I use my walker for support. This is because I had lower back surgery & I also have ankylosing spondilitis. When I go to the store, I use a shopping cart for support most of the time but ocassionaly I will use an electric cart. I have been diagnosed with osteoarthritis in every single joint I have due to being on corticisteriod(prednisone) since I was 9 yrs. old because of asthma. I was born in 1954. I am not on it now unless I get a bad case of bronchitis. The steroids saved my life when I was young but now I am paying for that with pain especially in my knees, neck, & shoulders. If you have any exercises I can use for my neck & shoulders, I would very much appreciate seeing those videos. Thank you very much for helping everyone who has arthritis.
You are so welcome! Glad you like the channel.
Thank you. I’ll incorporate these exercises as well. My hip was (is?) doing much better. I did some gardening yesterday (moving heavy blocks to build a new garden) and ouch. Feels ok today but I’m still lying down. I have two days of work that require walking 20 km through the woods. That’ll “dig a hole” but I’ll have a sturdy walking stick which helps.
Btw, I bought a cane after watching your last video on how to use one. It really helps. And I’ve found I can walk normally without it for short distances and then when my hip hurts I use it till the pain subsides and then normal walking again while carrying the cane. Plus, the cane looks good (sleek, black, adjustable rather than those silver fat curved large-footed hospital ones).
²
I have been told by three orthopedists and 1 chiropractor to wait on a hip replacement although I am pretty much bone on bone on one side. Most of the time I am pain free and very mobile. My problem I found is over stretching. You have to know your limits. I love to walk and bike and do my weights. It's a pain as I am pretty active, but trying to keep surgery and osteoporosis at bay.....and get out of here with all of my original body parts. :) Thanks for your videos.
You’re so welcome! Keeping a good variety of strength, balance and walking is key!
@@arthritisadventurel
I delayed bone on bone hip surgery and paid the price with a severely damaged hip socket which needed a large bone graft. My surgeon said hips should be replaced as soon as they compromise everyday life, despite what docs may tell you.
@arthritisadventure My everyday life is not being compromised. Best ever. I'll stick with what my board certified orthopedic surgeons from Shands recommend. Best of luck.
@@kathyparker7837 Good luck in your journey too.
Wonderful video! You explained why I’m always trying to recover from my exercise because I always overdo it. Thank you, Alyssa.❤
You're so welcome!
Hate to pay for my short workout. Already broke. Mechanics, YES!
I do various workouts like Body weight, Plyometrics and Calesthenics
Ankle arthritis makes walking painful.
This video may be helpful for the ankles: Find Relief from Ankle Arthritis in 3 SIMPLE ways
th-cam.com/video/lzZzsrOcaIw/w-d-xo.html
What exercises is good for scoliosis with a hip that hikes upwards and move outwards to the right side. It’s making my pelvis to move out of alignment?
Hi I tried some of the exercises you showed me and I can see some improvement thanks
So awesome to hear!
I love your approach to rehab, baby steps with little stress! Your videos have helped me with two bad knees, but I have also used your information to help my hemiplegic husband! He is having issues when walking. He has trouble lifting the affected knee and shuffles to avoid putting weight on the affected leg.
Glad you love the approach.
With a valgus knee, walking not fun. But I AM going to do these daily and look forward to Fall walking with friends visit ❣️🙌🏻 Thanks also to your grandma making the video with you ❣️ Inspiring!! 😅
Glad you liked the video!
Do you emphasis step out with toe first, not land flat or on the heel? Love your videos.
THANK YOU, THANK YOU, PRECIOUS ALYSSA! - JUST STARTED DOING YOUR WONDERFUL LEG EXERCISES. QUESTION: Would a massage gun also help with my leg knots??? I am 81, with osteoarthritis and fell 2 X within three hours a month ago. My legs have been exceedingly painful. Doctor said I have severe arthritis. So excited to start,
I’m personally not a huge fan of massage guns especially with joint pain because I think they can be a little too intense sometimes but I know some people really like them.
Can you give us some exercises for arthritis in feet
Here is a video on the foot. th-cam.com/video/9C9bmmkqZas/w-d-xo.html
I was used to doing a two mile walk but now I am down to half mile, because any more aggravates sciatica. I still do all my own yard work, and try to get 7,000 steps a day, but have to try not to have a flare up. Age 78
78 and 7k steps is great! Great job!
Excellent presentation. You have a new convert AND cheerleader! I'm going to tell all of my senior buddies to check out your channel. Thank you!
Awesome, thank you! Thanks for sharing with people who would benefit!
Thank you for the great advice on walking. I am 8 weeks out from THR on my right hip, my left hip is in stage 4 and have lots of pain. Im still going to try these the best I can. Ive always have been physically active keeping in shape. I sure miss those days. Thanks again
Welcome! Best of luck on the recovery.
Farther….. but that aside, excellent video! ✌🏼
This is so helpful, exactly what I needed to hear and to see put into action. I am so happy that I found your page. You are so helpful, you explain everything so clearly and so well, and you don’t make it so complicated that it can’t be followed. I can’t thank you enough.
I'm glad you found the channel! Welcome!
You are an amazing therapist, God bless you
You are so welcome!
Thank you for your very helpful videos. ❤ Will you please.share what kind of shoes that you have. They look like a very stylish and comfortable workout shoe.
Yep. They are called Kuru shoes. Here's a link to their site. kurufootwear.sjv.io/qnBZ35
Yes, yes, YES! I tried to ask pt about my painful shoulders when I try to work out my arms, and they said they didn't know. You already helped me with my legs in one minute! My left leg is like that.
Thanks for sharing!!
Love love your videos! They are so helpful! I had both my knees replaced and I am struggling but this really breaks it down. Thank you 🙏
You're so welcome!
Thank you, this is exactly what I needed.
Yay!
Extraordinary clear. I wish you could be my P.T. I will practice your exercises. Thanks and cheers from Beer Sheva, Israel.
🙌🏼🙌🏼
Do the same exercise principles apply if a patient has an inflammatory arthritis condition such as Ankloysing Spondylitis.
It could. Really depends on how it feels.
Thank you. This has helped me somewhat after two days! I appreciate your non judgmental explanations and have subscribed.
You’re welcome!
You are wonderful. Everything you say is spot on. I’m struggling to get my strength back after cancer. This was so very helpful. Bless you!!
❤️❤️