Experts Reveal Daily Habits That Reduce Joint Pain

Osteoarthritis is the most common form of arthritis, affecting millions worldwide. According to the Centers for Disease Control and Prevention (CDC), around 33 million adults in the United States live with osteoarthritis, while nearly 40% of people over 70 experience the condition globally. Though it can strike any joint, it is especially prevalent in the knees, often causing chronic pain and mobility challenges.

A groundbreaking new study now suggests that something as simple as changing the way you walk could ease pain and slow joint damage, offering a promising alternative to traditional treatment methods.

Study Reveals Promise of Gait Retraining

Researchers from the University of Utah, New York University, and Stanford University examined how adjusting the angle of the foot while walking could reduce stress on the knee joint. Published in The Lancet Rheumatology, the study found that gait retraining was as effective as commonly used medications in reducing osteoarthritis pain, but without the risks associated with drugs.

Valentina Mazzoli, PhD, assistant professor at NYU Grossman School of Medicine and co-lead author of the study, explained:

“The improvement in pain is significant, and of the same magnitude of what is typically achieved with pain medications, but without any of the pharmacological side effects.”

How the Study Was Conducted

The trial involved 68 participants, all with early-stage knee osteoarthritis. Each participant could walk unaided for 25 minutes on a treadmill and reported moderate levels of knee pain.

Participants were divided into two groups. The intervention group received training to slightly change their foot progression angle—either turning the toes inward or outward by 5 to 10 degrees. The control group also received training but maintained their natural walking pattern.

Over six weeks, participants practiced their new gait under supervision before being encouraged to continue daily for at least 20 minutes. Follow-up evaluations took place over the course of a year.

Significant Pain Reduction and Slower Cartilage Loss

At the end of the study, participants who had retrained their gait reported a greater reduction in pain compared to the control group. On the standard 11-point pain scale, their scores dropped by an average of 2.5 points, compared to 1.3 in the control group.

Even more striking, MRI scans revealed that the intervention group experienced slower cartilage degeneration in the knee joint. This suggests that gait retraining could not only ease discomfort but also delay the progression of osteoarthritis itself.

David Kruse, MD, a primary care sports medicine physician at Cedars-Sinai Orthopaedics who was not involved in the study, called the findings “very promising,” highlighting the potential of personalized interventions to both improve pain and protect long-term joint health.

A Non-Pharmacological Alternative to Medications

Currently, many patients rely on pain medications—such as nonsteroidal anti-inflammatory drugs (NSAIDs)—to manage osteoarthritis. However, long-term use can lead to side effects, including gastrointestinal problems, kidney damage, and increased cardiovascular risks.

By contrast, gait retraining offers a non-invasive, drug-free alternative. As Mazzoli emphasized, the benefits are similar in scale to medication, but without harmful side effects.

Challenges in Applying Gait Retraining

Despite its promise, gait retraining is not simple. Each person’s walking pattern is influenced by a complex network of bones, muscles, and joints. Altering this naturally ingrained motion can be difficult and requires specialized equipment and expertise.

Kruse cautioned that identifying beneficial changes and helping patients adopt them permanently is a complex process:

“Understanding what changes are beneficial can be the first hurdle, followed by the challenge of establishing the alteration of gait as the individual’s new normal.”

The Role of New Technology

Fortunately, researchers are optimistic that advances in technology can help. AI-driven tools are now capable of estimating knee loading and recommending the most effective foot angle for individual patients.

Mazzoli noted:

“Recently developed AI-based technology allows us to determine the best personalized foot angle for each patient. This could really allow gait retraining to become a readily accessible treatment.”

With these innovations, gait retraining could one day become a standard therapy offered in clinics worldwide, making it a practical option for millions suffering from knee osteoarthritis.