Below are a list of some of the most commonly asked questions about walking with arthritis, but if there's anything not covered that you would like to find out about then please call the Arthritis Ireland helpline on 1890 252 846.

What should I do if I have joint pain when I exercise?

If I have pain during or after exercise, how do I know if it’s normal or not?

How do I know how much exercise I should be doing and at what pace should I be walking at?

Is footwear important when walking?

Do I have to do warm up and cool down exercises?

What should I do if I aggravate my joints myself during my walk?

Is there a better time of day to walk? I heard if you walk first thing in the morning, you get more benefit from it.

I can’t walk for more than 15 or 20 minutes at a time. Is that even enough to make a difference?

Should I do strengthening and Flexibility exercises when training for the walk?

If I have a joint replacement can I participate in the walk?

I find walking difficult to motivate myself to walk when it’s cold and wet outside what can I do to not let the weather interfere with my walking plan?

I don’t really like walking in the dark. What can you suggest to help me stay on my plan but not to have to venture out when it’s dark?

Do I need to use my walking aids / supports?

What should I do if I have joint pain when I exercise?

Some soreness or aching in joints and surrounding muscles during and after exercise is normal for people with arthritis. This is especially true when starting an exercise program. However, most people with arthritis find if they stick with exercise they will have significant long-term pain relief. Be sure to follow STEP 4: Stay Motivated and be S.M.A.R.T to avoid any unnecessary pain when walking.

Note: If you have any hesitations about starting a walking programme, always talk to your health care team first.

If I have pain during or after exercise, how do I know if it’s normal or not?

If you experience the following type of pain you should see your health care provider:

• Pain is sharp, stabbing, and constant.
• Pain that causes you to limp or adjusting your gait to compensate for pain
• Pain that lasts more than 2 hours after exercise or gets worse at night.
• Pain is not relieved by rest, medication, or hot/cold packs.
• Large increases in swelling or your joints feel “hot” or are red.

How do I know how much exercise I should be doing and at what pace should I be walking at?

A person with arthritis should be aiming to walk 3 to 5 times a week and walking at a speed that makes your heart rate or breathing increase – but not so much as you can’t hold a conversation. Follow STEP 3: Set your Walking Goal to set the right distance and speed for you.

Is footwear important when walking?

The correct footwear is essential to protect your joints and your feet when walking. Before starting out on your walking programme visit a reputable sports store and get shoes that are properly fitted and provide you with the right amount of support.

Do I have to do warm up and cool down exercises?

Yes. Warming up and cooling down properly is really important to avoid injuries. See you warm up and cool down exercised enclosed.

What should I do if I aggravate my joints myself during my walk?

Use the RICE regime.

• Rest: Rest and seek advice
• Ice: Place ice in a wet towel on the joint for 10 mins a couple of times a day.
• Compression: Place a joint bandage on the joint if possible.
• Elevate: Place the joint in question on a pillow to reduce swelling.

If this doesn’t help in a day or two, talk to your doctor or physiotherapist.

 Is there a better time of day to walk? I heard if you walk first thing in the morning, you get more benefit from it.

Studies show you may be more likely to stick with your walking programme if you step out early in the day and walking first thing can increase your metabolism.

 I can’t walk for more than 15 or 20 minutes at a time. Is that even enough to make a difference?

Absolutely! Studies show that taking a few shorter walks during the day can have the same positive health benefits as taking one long walk.

Should I do strengthening and Flexibility exercises when training for the walk?

Yes, these exercises will only enhance your fitness, strengthen the muscles around your joints and also will help to increase your flexibility. A strength and flexibility exercise DVD is available from Arthritis Ireland.

If I have a joint replacement can I participate in the walk?

Yes. If you have been discharged from your physiotherapist or consultant this walking programme is perfect for you. If you haven’t, then talk to you healthcare team before you start.

I find walking difficult to motivate myself to walk when it’s cold and wet outside what can I do to not let the weather interfere with my walking plan?

If it’s forecast to rain, be sure to wear rain proof clothing and not to get damp and always be sure to thoroughly dry your sneakers after walking in wet weather. If it’s too wet outside, consider heading for an indoor walking area, like a shopping centre, you and your buddy can walk around the centre, get your exercise and go for a cuppa afterwards! 

I don’t really like walking in the dark. What can you suggest to help me stay on my plan but not to have to venture out when it’s dark?

Walking with your buddy is also a great way to exercise in the dark as it adds to your sense of safety – but you should only ever walk in well lit and well known areas.

If you prefer to walk during daylight hours, try walking in the morning before you start your day or during your lunch break a work. If time is tight during the week, break your walks up in to 10 or 15 minutes sessions twice or three times a day, that’s just as beneficial. It just requires a little bit of clever thinking!

Do I need to use my walking aids / supports?

If you have been advised to use any supports or aids by your healthcare team you should use them during this walking programme.