Got Knee Pain? 

Researchers have long grappled with the pervasive impact of osteoporosis and osteoarthritis in older adults, and for the most part, to little avail. These conditions are so prevalent that an estimated 50 million Americans live with chronic pain, and as many as 1 in 5 adults live with some type of arthritis. For many, osteoporosis and osteoarthritis are to blame. This is due to the fact that, as you age, so too do your joints and bones—leading to more natural wear and tear, coupled with hormonal changes and decreased bone density. But here’s the good news: new research out of the University of Utah suggests that there may be an accessible solution on the way for those suffering from osteoarthritis in weight-bearing joints, especially in the ever-problematic knees. 

By making a small adjustment to the angle of their foot while walking, participants in a year-long randomized control trial experienced pain relief equivalent to medication. Those participants also showed less knee cartilage degradation over that period, as compared to a group that received a placebo treatment. In making a small adjustment to walking style, participants suffering from osteoarthritis of the knee were actually able to help mitigate painful symptoms and potentially even delay the need for knee replacement surgery altogether. 

After following up a year into the trial, participants were still adhering to the new walking style, and were reporting positive results in their own pain management efforts. Indeed: participants' ability to adhere to the intervention over long periods of time is one of its potential advantages. "Especially for people in their 30's, 40's, or 50's, osteoarthritis could mean decades of pain management before they're recommended for a joint replacement," said study author Scott Uhlrich. "This intervention could help fill that large treatment gap."

We’re still a ways away from seeing this practice be clinically employed, but opening the door to cost-effective strategies to manage arthritis as you age is a huge step in that direction. The researchers envision this intervention to eventually be prescribed in a physical therapy clinic, and allow the retraining to take place while people go for a walk around their neighborhood.

In the meantime, there are ways to assess your gait without medical intervention, but it should all be taken with a grain of salt without the input of a medical professional. Stick to tried and true things like low-impact exercise or supportive braces until we see interventions like this one hit the market.

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Have Some (Self) Compassion

We often extend kindness and understanding to friends and loved ones when they’re going through a tough time, but how often do we offer that same compassion to ourselves? Self-compassion is treating yourself with the same kindness, care, and understanding that you would offer to a friend, especially during times of suffering or perceived failure. It’s not about ignoring mistakes or pretending everything is fine, but about meeting your challenges with gentleness instead of self-criticism. For older adults, this mindset can be especially powerful, helping to ease stress, lift mood, and provide a sense of steadiness during life’s inevitable changes.

A review of 56 studies found that practicing self-compassion (being kind to yourself, accepting challenges as part of life, and staying present) can improve mental well-being. These self compassion programs led to moderate improvements in depression, stress, and anxiety, with many benefits lasting over time. While most participants were younger, the findings still apply to older adults navigating retirement, health changes, or loss.

So, how do we put self compassion into practice? Here are some examples from Positive Psychology: 

  • Let yourself make mistakes.

  • Care for yourself the same way you’d care for others.

  • Practice mindfulness.

  • Try not to judge yourself too quickly.

  • Let go of the need for outside validation.

By making these small shifts in how we treat ourselves, we can build a steady source of support from within - one that strengthens emotional health, reduces stress, and helps navigate the second half of life with greater resilience and grace.

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