Living with arthritis often feels like a lifetime of compromise. For millions worldwide—including nearly one in four adults over the age of 40—osteoarthritis means constant joint pain, stiff mornings, and the looming possibility of joint replacement surgery. But what if there was a simple, natural way to ease pain and protect your joints—without relying on daily medication or invasive procedures?
Thank you for reading this post, don't forget to subscribe!A new study led by scientists from the University of Utah, New York University, and Stanford University suggests just that. The research, published in The Lancet Rheumatology in August 2025, shows that gait retraining—teaching people to walk differently—can significantly reduce pain and slow cartilage damage in the knee.
For South Africans living with arthritis, where access to healthcare and surgeries can be limited, this discovery could offer a game-changing alternative.
Understanding Osteoarthritis: A Widespread Challenge
Osteoarthritis is the most common form of arthritis. It occurs when the protective cartilage in joints wears away over time, causing bones to rub together. The result? Pain, swelling, and reduced mobility.
- It’s a leading cause of disability worldwide.
- There is no cure—once cartilage is gone, it cannot regrow.
- Current treatments mainly involve painkillers, physiotherapy, and eventually, joint replacement surgery.
This makes the Utah-led breakthrough especially exciting: it offers hope for a future where people can manage arthritis naturally and long before surgery is even on the table.
What Is Gait Retraining?
At its core, gait retraining is about changing how you walk. By adjusting the angle of the foot—either pointing it slightly inward or outward—you can reduce the stress on the knee joint.
Researchers explain it like this: just as a car’s tyres wear unevenly depending on alignment, your knees also carry more weight on certain areas depending on how you walk. A small adjustment in gait can shift that pressure and slow down damage.
The Breakthrough Study
The new trial was led by Professor Scott Uhlrich and his team at the University of Utah’s John and Marcia Price College of Engineering. Here’s what they did:
- Participants: 68 adults with mild-to-moderate osteoarthritis in the inner knee (the medial compartment).
- Method: Each person walked on a force-sensitive treadmill while motion-capture cameras tracked their natural gait.
- Personalisation: Instead of prescribing the same foot angle to everyone, the team tailored the adjustment to each individual. Some needed to point their toes inward, others outward, and by either 5° or 10°.
- Intervention vs. Placebo:
- The intervention group learned the new walking style that reduced pressure on their knees.
- The placebo group was told to walk as usual.
- Training: Participants attended six weekly sessions where they received gentle vibration feedback on their shin to help them adopt the new gait. They were then asked to practice daily.
Results That Rival Medication
After a year, the findings were remarkable:
- Pain relief: Those in the intervention group reported reductions in pain comparable to what you’d expect from over-the-counter medication like ibuprofen—and in some cases, close to stronger narcotics.
- Cartilage protection: MRIs revealed slower cartilage deterioration in the intervention group compared to placebo.
- Long-term adherence: Participants successfully maintained their new walking style months later, often within just one degree of their prescribed foot angle.
One participant described it as life-changing: “I don’t have to take a drug or wear a device…it’s just a part of my body now that will be with me for the rest of my days.”
The peer-reviewed paper is available in The Lancet Rheumatology: “Personalised gait retraining for medial compartment knee osteoarthritis: a randomised controlled trial”.
Why Personalisation Matters
Earlier studies on gait retraining produced mixed results because they used a “one-size-fits-all” method. Some people actually increased stress on their knees with the wrong gait adjustment.
By tailoring the walking style to each participant, this new trial was able to maximise benefits and prove, for the first time in a placebo-controlled setting, that biomechanical interventions can be effective in treating arthritis.
A Drug-Free, Surgery-Free Alternative
Unlike medication, gait retraining has no side effects. Unlike surgery, it is non-invasive and can be adopted long before severe joint damage sets in.
For younger adults in their 30s, 40s, and 50s—who might otherwise face decades of pain management before being eligible for joint replacement—this method could fill a huge treatment gap.
Potential for South Africa
In South Africa, osteoarthritis affects thousands of people, especially women and those in physically demanding jobs. Access to consistent pain management and surgery can be difficult due to cost and long hospital waiting lists.
If gait retraining becomes widely available, it could:
- Reduce dependence on pain medication.
- Delay or prevent the need for surgery.
- Be taught in local clinics and physiotherapy centres using affordable tools like smartphone apps or “smart shoes.”
What Comes Next?
The current process—using motion-capture cameras and lab-based treadmills—is too expensive for everyday clinical use. But researchers are working on simplifying the approach using mobile technology:
- Smartphone video analysis to measure gait.
- Wearable sensors or “smart shoes” to provide feedback.
- Physical therapy clinics offering gait retraining as part of routine care.
With further studies, gait retraining could become a standard arthritis treatment worldwide, including in South Africa.
Who Funded the Research?
This landmark study was supported by:
- The U.S. National Science Foundation (NSF)
- The National Institutes of Health (NIH)
- The U.S. Department of Veterans Affairs
The funding adds credibility and underscores the importance of the findings for global health.
Key Takeaways
- Osteoarthritis has no cure—but gait retraining offers a new way to manage it.
- Personalised walking adjustments can reduce knee pain and protect cartilage.
- Results are comparable to pain medication, without the side effects.
- This method could be a game-changer for South Africans, offering a low-cost, long-term solution.
Also check: How to Improve Mental Health in 2025: Top Strategies and Practices
Arthritis has long been seen as an unavoidable part of ageing, but this new research challenges that assumption. By simply changing how we walk, we may be able to take control of pain, protect our joints, and extend the life of our knees—all without pills or surgery.
It’s a reminder that sometimes, the biggest breakthroughs come from the simplest solutions—one step at a time.
