Walk More Comfortably

Why: The NHS says exercise is one of the most important treatments for osteoarthritis and usually helps to improve symptoms. In the Cochrane-based review of land-based exercise for knee osteoarthritis, pain fell and function improved compared with no exercise.

Who it applies to: People with osteoarthritis or sore joints who have cut back their walking.

Try instead: Keep moving at a comfortable level, shorten the route rather than stop, and ask a physiotherapist for a plan.

Why: The NHS warns that doing too much too quickly, or the wrong type of exercise, may damage joints, and advises following the plan from your GP or physiotherapist.

Who it applies to: People restarting after a break, or who feel good one day and overdo it.

Try instead: Increase time or distance gradually, and keep rest days in your week.

Why: The NHS heel pain advice says to avoid long periods of standing or walking, especially barefoot, and to skip high heels and narrow, pointed shoes, choosing broad roomy shoes with a cushioned sole.

Who it applies to: People with heel or foot pain.

Try instead: Choose broad, supportive shoes with a low-profile heel.

Why: The NHS advises shoes or slippers that fit well, do not slip off, and have good grip, and advises avoiding clutter and loose rugs or wires that can be tripped on.

Who it applies to: Older adults and anyone unsteady.

Try instead: Wear fitted shoes indoors, clear walkways and use non-slip mats.

Why: The NHS suggests taking a break from load-bearing activity when you have heel pain, and putting as little weight as possible on a painful knee, for example by avoiding long periods of standing.

Who it applies to: People in a flare of knee or heel pain.

Try instead: Take seated breaks and spread activity through the day.

Why: The NHS says GPs no longer prescribe glucosamine or chondroitin because there is no strong evidence they work, and that NICE recommends they should not routinely be offered on the NHS.

Who it applies to: People with osteoarthritis tempted by joint supplements.

Try instead: Put effort into walking, strengthening and well-fitted shoes first. If you still want to try a supplement, ask a pharmacist, especially if you take medicines or are allergic to shellfish.

Collagen, Biotin and Beauty Supplement Claims →

Why: The NHS describes insoles and supports as options suggested by a physiotherapist or occupational therapist. We did not find high-quality evidence in the sources we read that a particular product will fix walking pain.

Who it applies to: People shopping for quick fixes for knee or foot pain.

Try instead: Start with an assessment and well-fitting, supportive shoes.

Why: The NHS says regular exercise usually improves osteoarthritis symptoms. The Cochrane-based knee review found exercise reduced pain and improved function. Risk factors for osteoarthritis listed by the NHS include previous joint injury and overuse of a joint before it healed, and heavy repeated strain from some work or exercise.

Who it applies to: People who avoid walking from fear of damaging their knees or hips.

Try instead: Walk at a comfortable level, build up gradually and strengthen the muscles around the joint.

Why: The NHS says recurring leg pain on exercise is not just a normal part of ageing and describes a painful ache that eases with rest as a typical symptom of peripheral arterial disease.

Who it applies to: Anyone with calf, thigh or buttock pain that starts with walking and eases with rest.

Try instead: Mention it to a GP.

Why: In the pooled cohort data, the risk of death kept falling as steps rose but levelled off at roughly 6,000 to 8,000 steps for adults aged 60 and over. No fixed number is required.

Who it applies to: People discouraged by a high step target.

Try instead: Choose a target you can reach comfortably and nudge it up.

Why: The NHS says a stick or cane should be held on the side opposite the affected leg so it takes some of your weight.

Who it applies to: People who have just started using a walking stick.

Try instead: Ask a physiotherapist or occupational therapist to check your technique and the stick's height.

Why: The NHS advises seeing a GP for tingling or numbness in the foot, for foot problems when you have diabetes, and for sores on the feet or legs that do not heal.

Who it applies to: People with diabetes, circulation problems or nerve changes.

Try instead: Check your feet regularly and book a GP visit if anything changes.

Why: The NHS guidance for older adults advises strength, balance and flexibility activities on at least two days a week in addition to aerobic activity, and says they can help you feel steadier and more confident after a fall or if you are worried about falling.

Who it applies to: Regular walkers who have never added strength work.

Try instead: Add two short sessions a week of leg strengthening and balance practice.

Improve Your Balance →

Not supported. The NHS says regular exercise usually improves osteoarthritis symptoms and the Cochrane-based knee review found exercise reduced pain.

Not supported. The NHS says recurring leg pain on exercise is not just a normal part of ageing and should be checked.

Supported by high-quality evidence in a Cochrane review: about 82 metres more pain-free walking distance and 120 metres more maximum walking distance, in people considered fit for exercise.

Not established. The NHS says there is no strong evidence they work and they are not routinely offered.

Not supported as a fixed number. Benefit levelled off at roughly 6,000 to 8,000 steps for adults aged 60 and over and 8,000 to 10,000 for younger adults in pooled cohorts.

Small, short-term benefits in pain, disability and quality of life in a Cochrane review, with no serious adverse events reported.