How Arthritis Changes Your Gait and What You Can Do to Prevent It in Canberra

Arthritis can significantly impact your ability to walk, changing your gait and affecting mobility, posture, and overall quality of life. If you’ve noticed yourself limping, slowing down, or struggling with balance, arthritis in your hips, knees, ankles, or feet may be the culprit. Fortunately, with the right approach, you can reduce these changes and maintain better movement.

How Arthritis Affects Your Gait

Your gait is the way you walk—the rhythm, pattern, and movement of your legs and feet. Arthritis, whether osteoarthritis (OA) or inflammatory arthritis (such as rheumatoid arthritis), can affect your gait by causing:

- Pain : Walking may become painful, leading to avoidance of certain movements.

- Stiffness : Reduced flexibility can make it harder to step forward or shift weight.

- Weakness: Arthritis-related muscle imbalances can make it difficult to support your body during movement.

These factors often result in **gait compensations**, such as:

- Limping (antalgic gait)– A shorter stance phase to avoid pain.

- Waddling (Trendelenburg gait)– Weak hip muscles cause the pelvis to drop when lifting the opposite leg.

- Shuffling gait – Reduced movement in the hips, knees, and ankles due to stiffness.

- Uneven weight-bearing – Increased strain on the non-affected side, leading to further imbalances.

How Different Types of Arthritis Affect Your Gait

Osteoarthritis (OA)

OA, caused by joint wear and tear, often affects one side of the body more than the other. This can lead to a **limping gait**, muscle imbalances, and pain-related movement avoidance.

Rheumatoid Arthritis (RA)

RA typically affects joints symmetrically (on both sides of the body). This can create multiple gait disturbances, including joint stiffness and instability, leading to an **awkward or unsteady gait**.

Gout

Gout commonly affects the big toe joint, causing **sudden, intense pain** that makes walking nearly impossible during a flare-up. Over time, repeated flares may lead to permanent changes in foot function and gait**.

The Long-Term Effects of Gait Changes

Altering your gait due to arthritis can have lasting consequences:

- Joint Stress & Pain in Other Areas – Changes in how you walk can lead to arthritis in other joints (e.g., if you favour one leg, the opposite hip or knee may develop arthritis).

- Muscle Weakness & Fatigue – Certain muscles work harder than others, leading to imbalance and exhaustion.

- Postural Changes– Compensation patterns may affect spinal alignment and overall posture.

- Increased Risk of Falls – Instability caused by arthritis-related gait changes can raise your risk of falling and fractures.

Research-Backed Strategies to Prevent Gait Changes in Canberra

1. Strengthen Key Muscles

Building strength in the hips, knees, and ankles can support proper movement. **Recommended exercises:**

- Glute bridges and leg raises for hip stability

- Quadriceps and hamstring strengthening for knee support

- Foot and ankle mobility drills to maintain flexibility

A study published in *Arthritis & Rheumatology* found that targeted strength and balance training significantly reduces gait abnormalities and improves mobility in arthritis patients ([source](https://doi.org/10.1002/art.38965)).

2. Improve Balance and Coordination

Arthritis can affect balance, making falls more likely. Balance-boosting exercises include:

- Standing on one leg

- Spinal mobility exercises

- Functional movements like stepping onto an unstable surface (e.g., a foam pad)

Research from the *Journal of Orthopaedic & Sports Physical Therapy* highlights that balance exercises can improve walking speed, stability, and gait mechanics in arthritis patients ([source](https://www.jospt.org)).

3. Work on Walking Patterns

Retraining your gait through movement therapy can prevent further compensations. Focus on:

- even pressure in both feet when you stand

- Engaging in how you walk and what is occuring.

- Using **a mirror or video feedback** to assess your movement

4. Improve Mobility of Joints

Maintaining and enhancing joint mobility is crucial for reducing stiffness, pain, and compensatory movement patterns.

• Perform joint mobility exercises targeting the hips, knees, and ankles.

• Engage in dynamic stretching routines to improve flexibility.

• Use manual therapy techniques such as joint mobilisations and myofascial release to improve movement quality.

Studies have shown that regular joint mobility work can prevent further deterioration and reduce arthritis-related gait disturbances (source).

5. Seek Expert Guidance in Canberra

At The Body Lab in Canberra, I specialise in movement analysis and rehabilitation to help arthritis patients walk better and reduce pain. Through:

- Gait assessmentsto identify compensation patterns

- Targeted mobility & strength programs

- Hands-on techniques to improve joint function

I can help you maintain mobility, reduce discomfort, and prevent further changes in your gait.

Why Choose The Body Lab for Arthritis Gait Assessment in Canberra?

- Expert in Biomechanics & Gait Therapy – I provide in-depth **movement assessments** tailored to arthritis patients.

- Personalised Treatment Plans – Every client receives a **customised program** designed to **improve movement and reduce pain**.

- Holistic Approach to Arthritis Management – My services integrate **strength training, mobility drills, and hands-on therapy** for long-term results.

Take Action: Keep Moving with Confidence in Canberra

If arthritis is affecting your ability to walk comfortably, now is the time to act. Don’t wait for further changes to set in book a consultation at The Body Lab today and take control of your movement and mobility!