When your knees hurt, your instinct is to sit down.

This is a mistake.

Inactivity is the enemy of arthritis. Here is why walking is actually the best medicine for stiff knees.

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Why "Motion is Lotion"

Cartilage does not have a blood supply. It gets its nutrients from the synovial fluid inside the joint.

• When you walk, the compression and release of the joint "pumps" this fluid into the cartilage.
• No walking = No pumping = Starving cartilage.

Muscle Support

Walking strengthens the calves and hamstrings. Stronger muscles act as a brace, taking the load off the bone.

How Much is Enough?

You don't need to hike a mountain.

• Target: 30 minutes a day (or 6,000 steps).
• Rule: If pain increases during the walk, stop. If you have mild soreness after that goes away, that is good "workout" pain.

Tips for Pain-Free Walking

1. Surface: Walk on grass or a treadmill (softer) rather than concrete (hard).
2. Shoes: Wear cushioned sneakers.
3. Warm Up: Do 5 minutes of gentle stretching first.

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Takeaway

A sedentary lifestyle accelerates arthritis. Keep moving to keep your knees young.