A small change in the way you walk could significantly reduce pain from knee osteoarthritis, according to new research published in The Lancet Rheumatology.

Researchers found that adjusting foot position — slightly angling the feet inward or outward — can lower stress on the knee joint, slow cartilage damage, and improve function.

The study followed 68 people with knee osteoarthritis. Using treadmill gait analysis and computer simulations, researchers identified the foot angle that would best reduce stress for each participant. Half the group was trained to walk using this new stride, while the rest continued walking normally.

After one year, those who changed their gait saw a 4% reduction in knee loading, reported less pain — about a 2.5-point drop on a 10-point scale — and improved mobility. By comparison, the control group experienced a 3% increase in knee loading. The pain relief was similar to that provided by common over-the-counter painkillers like NSAIDs or acetaminophen.

“This approach could offer a simple, low-cost way to manage early-stage osteoarthritis, reduce dependence on pain medication, and possibly delay knee replacement surgery,” said study co-lead Valentina Mazzoli, assistant professor of radiology at NYU Grossman School of Medicine.

The research also highlights the potential for AI-assisted gait analysis, which can now be done using smartphone videos instead of specialized lab equipment. The team plans to test these AI tools and include participants with obesity in future studies.

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