Walking with Arthritis

Machka9
Machka9 Posts: 25,698 Member
edited November 14 in Fitness and Exercise
I have arthritis in my right foot ... in the joint that connects the big toe to the foot.

I also like to walk and have covered 180 km so far this year.

But it hurts to walk. And on weeks where I walk more than 20 km, it hurts all the time.

Yeah I know, the obvious solution is ... if it hurts, don't do it. But I like walking and don't want to give it up + I need to walk to get where I'm going + I have read that it is good to exercise arthritic joints.

So, just wondering if anyone else is experiencing this, and wondering about suggestions for things like shoes, stretching, vitamins, etc. that might help.

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Which shoes do you wear? Most shoes have a raised heel, which puts more weight on the forefoot. Not good. Walk in "zero heel" shoes, like skateboard shoes, for example. I find them very comfy to walk in.


    YY0mpFq.jpg

  • Machka9
    Machka9 Posts: 25,698 Member
    I wear a different pair each day because I've found wearing the same pair two days in a row causes too much pain ... too much pressure against that joint. And most of mine are flat or close to it.

    The best are a fairly wide pair of hiking-style shoes. But if I have any desire to break into a run (happens occasionally), they are no good for that.
  • Machka9
    Machka9 Posts: 25,698 Member
    One thing that seems to help a bit is walking barefoot in relatively packed sand. We have a beach 1 km away and will go down there to walk whenever it's nice out. But of course winter is coming so I'm not going to be walking barefoot on the sand for much longer.
  • BoxingChick
    BoxingChick Posts: 124 Member
    I get Cortisone shots in my knees.
  • MmmDrop
    MmmDrop Posts: 160 Member
    Curcumin is pretty amazing for arthritis! Look it up!
  • Braincatcher
    Braincatcher Posts: 66 Member
    What does your doctor say about this? Have you seen a podiatrist? Orthotics, physical therapy, or surgery could probably help.
  • tturley
    tturley Posts: 73 Member
    Sounds like you already found your answer, barefoot. Get some minimalist shoes that have no heel drop and and roomy toe box. I like Merrell Vapor Glove. They make barefoot trail shoes, too.
    merrell.com/US/en/vapor-glove-2/17592W.html?dwvar_17592W_color=J03916#start=1
  • slucki01
    slucki01 Posts: 284 Member
    I have arthritis in my knee and I walk about 6 miles a day. Some days the walking irritates it (especially if there's a fair amount of downhill walking) but, generally, I find that walking regularly helps. I wear Merrel shoes or Asics gel shoes
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited March 2015
    I have that also - I wear orthotics, which help a lot. My podiatrist recommended wearing shoes with a rigid sole that very slightly curves up at the toe, so that the toe doesn't take the stress when the foot rocks forward. (These would not be running shoes btw)

    It is really hard to find shoes like this, though. If you have a local store that sells orthopedic shoes, see what's available there. German brands are better.

    Also: look out for a roomy (wide) toe box. Not so much room that there's friction between your toe and the shoe, but enough that it's not compressed.

    Good luck.

    Maybe try some hiking boots if you can't find shoes like I described?
  • Hearts_2015
    Hearts_2015 Posts: 12,032 Member
    I spend my workouts in the pool where nothing hurts whether I run or or take classes ..the water just allows you to move without pain. Any chance you have access for at least part of your walking time? I know it's not the same as outdoors but we have huge giant windows at the gym I use so it's full of sunshine and the main thing for me is pain free knees.
  • tomatoey
    tomatoey Posts: 5,446 Member
    Machka9 wrote: »
    I wear a different pair each day because I've found wearing the same pair two days in a row causes too much pain ... too much pressure against that joint. And most of mine are flat or close to it.

    The best are a fairly wide pair of hiking-style shoes. But if I have any desire to break into a run (happens occasionally), they are no good for that.

    Ah you've tried hiking shoes. Well, maybe running isn't for you :/ Not great for the joints anyway.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    tomatoey wrote: »

    Ah you've tried hiking shoes. Well, maybe running isn't for you :/Not great for the joints anyway.


    Sorry, that's is not correct. In fact there is a growing body of evidence suggesting the opposite, that running may actually help protect joints.Obviously there are people who suffer from pre-existing conditions that contraindicate running but there.
    many more and better done studies do not demonstrate any increased risk for the avid runner. In fact, it may be somewhat protective compared to a sedentary lifestyle.

    https://fletcherallenblog.wordpress.com/2013/05/21/does-distance-running-damage-hip-and-knee-joints/

    http://biomedcentral.com/1471-2474/14/343

    etc etc

    Please stop spreading misinformation.......
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited March 2015
    BrianSharpe wrote: »
    tomatoey wrote: »

    Ah you've tried hiking shoes. Well, maybe running isn't for you :/Not great for the joints anyway.


    Sorry, that's is not correct. In fact there is a growing body of evidence suggesting the opposite, that running may actually help protect joints.Obviously there are people who suffer from pre-existing conditions that contraindicate running but there.

    Well, yes, in this case the OP has arthritis. That is the person I am talking about.

    I'd be interested in the research showing impact has no negative effect on joints. Off the cuff I'm highly suspicious. It's mechanical force applied to soft cartilage. Some stress (like happens with walking) is probably good in that it may support helpful adaptations. The additional pressure created by the higher impact of e.g. running may or may not be, especially for vulnerable structures (like in people with arthritis), and most say it's pretty much not so great for them (especially, but not only).
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited March 2015
    Further: in people with e.g. arthritis and other MSK issues, it's a good bet they're not using optimal biomechanics for running. It's a good bet they're making tiny little compensations here and there to accommodate pain.
  • af_wife2004
    af_wife2004 Posts: 149 Member
    What type of arthritis go you have, Osteoarthritis? Are you sure that is the only thing going on w/your foot? Have you talked to a specialist to rule other things like Gout or turf-toe?
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    BrianSharpe wrote: »
    many more and better done studies do not demonstrate any increased risk for the avid runner.

    https://fletcherallenblog.wordpress.com/2013/05/21/does-distance-running-damage-hip-and-knee-joints/

    The key phrase there is "avid runner". That excludes all the people who dropped out of running due to injuries (about 20% of new runners get injured). So the question is what percentage of the general population - not just avid runners - gets joint damage from running?

    I'm not disagreeing with you, just trying to get you to sharpen your arguments. ;)
  • dawnmcneil10
    dawnmcneil10 Posts: 638 Member
    I read a while back that the salt water walking is great for your joints and it sounds like you have been walking the beach so kudos. If it were me I would try the over the counter joint supplements and soak my feet in salt water after a good walk, epsom salt might be a good purchase and has many uses.
  • fishgutzy
    fishgutzy Posts: 2,807 Member
    I feel your pain. Degenerative osteoarthritis in both big toe joints. Halux limitus is the clinical specific. Had surgery on my left foot when it got too bad. They cut off the end of the first metatarsal, shorten it. Grind down the deformation on the end then screw it back on, sew the foot back up.
    I rarely wear sneakers. I don't wear leather shoes at all.
    Sole stiffness is key. Few sneakers or 'running shoes' have anything approaching a stiff soles to reduce the flex on the toe joints.
    Hiking boots and hiking shoes.
    Oboz Sawtooth low is my daily shoes and I can walk in them comfortably. In China I don't usually have pool access for the during of the business trip which can be a month to 5 weeks long. Walking up to 10 miles a day.
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited March 2015
    Cherimoose wrote: »
    BrianSharpe wrote: »
    many more and better done studies do not demonstrate any increased risk for the avid runner.

    https://fletcherallenblog.wordpress.com/2013/05/21/does-distance-running-damage-hip-and-knee-joints/

    The key phrase there is "avid runner". That excludes all the people who dropped out of running due to injuries (about 20% of new runners get injured). So the question is what percentage of the general population - not just avid runners - gets joint damage from running?

    Very good point. Avid runners may self-select into running (ie they have good biomechanics for running to begin with so may not be as vulnerable as everyone else). In addition to probably seeking out exposure to advanced training methods (unlike most beginning recreational runners, who just hit it with whatever they intuitively know. Which may not necessarily be good experiential knowledge).
  • Machka9
    Machka9 Posts: 25,698 Member
    MyLittlPwn13 wrote: »
    What does your doctor say about this? Have you seen a podiatrist? Orthotics, physical therapy, or surgery could probably help.
    af_wife2004 wrote: »
    What type of arthritis go you have, Osteoarthritis? Are you sure that is the only thing going on w/your foot? Have you talked to a specialist to rule other things like Gout or turf-toe?

    It's osteoarthritis.

    It began to develop in 2001. I burnt my left foot to the bone, and ended up putting a lot of pressure on my right foot during the recovery process. By the time my left foot was healed, I could barely bend it because of the scar tissue, although that has loosened a bit over time ... and I had started to develop arthritis in the right foot.

    Saw a Dr in 2007-ish because I had dropped something on that foot and thought I had broken a bone. She sent me for X-rays ... and said the foot was fine except that I had osteoarthritis with fairly significant bone degeneration. And then she shrugged her shoulders and said nothing could be done about it, but if I wanted to go to a foot specialist, I could.

    I did and he wanted to put me into a special shoe which was way out of my budget at the time, and which may or may not help.

    I've moved since then, and have been thinking about going to the Dr again. Maybe there have been some advancements.


    I love hiking and I'm hoping to do some more. We've got all sorts of hiking trails around. I just bought a pair of men's hiking style shoes because they have a wider toe box than the women's. And I hope they will be OK. My feet are very slender so it's a bit tricky getting them to fit in the heel, and getting the left one to fit, when I need a wider toe box on the right one.

    I'm not that keen on running ... after burning my left foot, my running went out the window. But my husband runs and I have been making some attempt at it lately.

  • tomatoey
    tomatoey Posts: 5,446 Member
    edited March 2015
    Wow, OP, I'm so sorry that happened to you :(:(:(

    As far as I know, gentle movement is good, too much isn't; some pain is to be expected, but it's not good to push through too much. It's a fine line :( Maybe a session or two with a physio would help you figure out what your limits are (when you should tolerate pain, and when you should push)?

    Also as far as I know, orthotics and pain management (NSAIDs, acetominophen) are about it for OA. (Fish oil etc. only really help with RA, AFAIK.) There was a massive trial on glucosamine & chrondoitin, which showed it didn't do much for OA. However, the form of glucosamine that was used (glucosamine chloride) isn't the one that's supposed to be optimal (glucosamine sulphate) for pain relief. (I don't think they're supposed to do much to actually help the tissue, so much as with pain.) So, I don't know, maybe it's worth it to try those, if you have the budget for it.
    http://www.takingcharge.csh.umn.edu/conditions/arthritis

    Any weight you lose is less stress on your joints.

    I hope these shoes work for you :)
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