Taking a walk can help to fight arthritis pains

By ZACH STIPE
VINDICATOR STAFF WRITER
YOUNGSTOWN -- For those suffering from arthritis and joint pain, summer can be especially beneficial. Summer's clear skies and warm weather produce the ideal climate for walking.
People with arthritis may find that walking will increase their muscle flexibility, range of motion, endurance and reduce joint pain.
Rheumatologist Dr. Magdy Iskander of Youngstown said that walking and any form of exercise is helpful for those with arthritis.
"Generally-speaking, walking is very encouraged," Dr. Iskander said.
People must be careful when beginning a walking program, though.
Iskander stressed the importance of individualizing a walking program.
"Everyone is going to be different," he said.
Dr. Bruce Rothschild of the Arthritis Center of Northeast Ohio recommended walking if a person has stable knees and doesn't feel any pain a half-hour after the exercise.
In addition, Rothschild suggested that all people do some form of exercise.
"[I] generally recommend exercising three times a week for bone integrity," he said.
The Arthritis Foundation, Northeastern Ohio Chapter advises people beginning a walking program to go for a walk three to five days a week and to do some other form of physical activity on other days.
Take it slow
The foundation also suggests walking at a low to moderate intensity, where a person should be able to easily talk while walking.
Iskander agreed.
"Every walking program should start out low and slow," he said.
The Arthritis Foundation recommends a gradual increase in the amount of time a beginner walks.
Walkers should listen to their bodies as well.
Rothschild suggested that beginners walk for as long, as often and as intense as they are comfortable with.
Rothschild emphasized the significance of knee stability.
"If your knees are not stable, you could actually do damage," he said.
Iskander advised people to not get ahead of themselves. He reminds his patients that as far as they decide to walk, they must remember that they still have to walk back.
The good stuff
The Arthritis Foundation suggests wearing the proper shoes and clothes for walking.
Walkers should wear a pair of flexible and supportive athletic shoes and snug fitting socks that absorb moisture. If possible, walkers should purchase a pair of shoes designed specifically for walking.
Loose-fitting clothing that can be layered for changes in weather and body temperature are recommended, as well.
The Arthritis Foundation has created a guide to help people jump-start their walking program. The 15-page 2006 Arthritis Foundation walking guide is free and includes a 12-week walking plan designed for people with arthritis. Copies of the guide are available at (216) 831-7000, ext. 114 or (800) 245-2275, ext. 114.