Walking with arthritis

It sounds backwards, but gentle walking is one of the most recommended things for arthritic knees and hips.

Why movement helps#

Joints are nourished by movement, and stronger muscles around a joint take load off it. Regular, gentle walking often reduces stiffness and pain over time.

Pace it#

Start with 5 minutes, flat, slow. Split longer walks into shorter ones.
Use the 'two-hour rule': if pain is clearly worse two hours after a walk than before it, do less next time.
Warm up with a minute at the slowest speed; stiffness often eases after a few minutes.

Treadmill settings#

Keep the incline at 0–1%. Shorter steps and holding the rails lightly can reduce load. A cushioned deck and good shoes help.

During a flare-up#

Rest the joint, then try very short, very slow walks as it settles. Swelling, heat, locking or giving way are reasons to see your doctor.

Get support#

A physical therapist can tailor exercises to your joints. Ask your doctor about pain relief that works with being active.

Joint-friendly walking → Questions to ask your doctor →

Last reviewed October 30, 2026 · Sources · General information, not medical advice.