Study reveals a simple technique to ease knee arthritis pain, and it can be as effective as medication: What is gait retraining?

For millions living with osteoarthritis of the knee, relief often comes in the form of daily painkillers, joint injections, or even surgery. But a new study published in The Lancet Rheumatology suggests there may be another path — one that does not involve prescriptions or scalpels. The answer could lie in simply changing the way you walk.

Rethinking Arthritis Relief
Osteoarthritis occurs when the cartilage cushioning the knee wears down, leading to stiffness, swelling, and persistent pain. Traditional treatment options, while common, rarely offer long-term solutions. That is why researchers at the University of Utah’s Movement Bioengineering Lab set out to explore gait retraining, a physical therapy technique that subtly alters walking patterns to reduce stress on damaged joints.

Lead author Scott Uhlrich, PhD, explained in Women’s Health that current treatments leave many patients with limited options. “The current treatment options are not great,” he admitted, hoping this research provides an alternative.

What the Study Found
The trial followed 68 people with knee osteoarthritis. One group was asked to continue walking normally, while the other practiced walking with altered foot angles designed to shift pressure away from damaged areas of the knee. Both groups trained weekly in a lab and were encouraged to practice at home.

After one year, MRIs and patient feedback revealed that those practicing gait retraining not only reported less pain — similar to people taking joint pain medications — but also showed less cartilage damage compared to the control group.

How Gait Retraining Works
Unlike surgery or injections, gait retraining is non-invasive and focuses on adjusting how the body distributes force with every step. Michael Policella, PT, DPT, from the University at Buffalo told Women’s Health that therapists analyze everything from step length to weight distribution. Small changes, such as adjusting foot angle or stride, can significantly offload pressure from the most painful areas of the knee.

The benefits of gait retraining extend beyond arthritis. According to Physiopedia, the technique has been widely applied to runners struggling with chronic injuries. Using strategies like step rate manipulation, visual biofeedback, or adjusting foot strike, physical therapists help athletes reduce stress on vulnerable joints and tissues. Studies show that even a 10 percent increase in step cadence can ease knee strain and lower injury risk.


The Catch
Changing the way you walk is not easy. Experts caution that it takes weeks of training and professional supervision to see results. David Kruse, MD, of Cedars-Sinai Orthopaedics told Women’s Health that gait changes can be difficult to sustain without guidance. Attempting to self-correct could even worsen symptoms.

Still, with commitment, the outcomes can be life-changing. As Uhlrich puts it, the approach has the potential to shift treatment for osteoarthritis from managing pain to actively protecting joint health.

For people living with knee arthritis, the prospect of avoiding long-term medications or surgery is a game-changer. Gait retraining is not a quick fix, but this simple shift in walking patterns could redefine how patients approach pain management.

If you are struggling with persistent knee pain, experts recommend consulting an orthopedic physical therapist to explore whether gait retraining is right for you.