If you suffer from osteoarthritis – the arthritis that occurs when the cartilage in your joints begins to wear out – in your hips and / or your knees, you can find difficult current. As the cartilage rocked, it can no longer absorb friction, causing pain, stiffness, swelling and decrease in the amplitude of movements.
However, this does not mean that you have to end your racing routine.
“The latest and best evidence argues that running does not cause osteoarthritis and that people who do exercise tolerate osteoarthritis better than those who are inactive,” explains Steven J Collina, MD, medical director of Sports Medicine of Central Pennsylvania-UPMC. “If you have osteoarthritis, you want to be consistent in your race program.”
In fact, runners with osteoarthritis are less likely than those of the general population with osteoarthritis to require surgical intervention, as a knee replacement, according to a November 2017 study in the Arthritis Journal.
As long as your doctor gives you your thumb, you can run with osteoarthritis. Here are some tips to help you find pain relief and stay comfortable.
Warning
Avoid running without cartilage in your knee or hip – this will cause more pain. Talk to your doctor before starting to run or make changes to your drive routine.
6 tips for running with osteoarthritis pain
1. Get the support of the feet
Whether you run with arthritis in your feet, knees or hips, “when the foot is out of alignment, some joints arouse excess stress to help welcome strength during our approach cycle,” explains Amanda Borrelli, DPM, a foot and ankle surgeon with Summit Health.
This is why she sometimes suggests that people work with a podiatrist to adapt to orthotics.
“The orthotics help your foot operating in a more anatomically correct position.
In addition, you can ask your doctor or physiotherapist if you can benefit from a joint splint or a kinesio ribbon for a more comfortable race. According to the Cleveland Clinic, the use of the Kinesio band limits your movement amplitude just enough to help relieve pain.
2.
Running with arthritis in your feet, knees or hips can exercise a lot of tension on your joints, but strengthening muscles around these joints can help you run with less pain.
Exercises, such as squats, slits, side leg elevators, leg presses and the bowlers of hamstrings can all increase strength and stabilization around your lower body. Dr. Collina also recommends doing basic exercises, as strong abdominal and back muscles can help improve stability and support the appropriate approach.
3. Stretch the tight muscles
Stretching the muscles that surround your joints is just as important as strengthening them to help you manage your osteoarthritis while you run. When your muscles are tight, they can shoot the joints and cause more pain. In addition, having osteoarthritis can make your joints steep.
Perform a dynamic warm-up before your race, then make stretching of recharge time, being sure to target your hamstrings, quadriceps, your piriforms (deep butt muscle) and your calf muscles.
4. Run on different grounds
According to the Arthritis Foundation, some areas are better than others to run with osteoarthritis. Sweeting terrain, such as grass, dirt and sand, treadmills, as well as water flowing in a pool can all reduce the impact on your joints.
To make water in progress in a swimming pool, find a lane, slide on a special flotation device that keeps you standing and your feet at the bottom of the pool (like this swimming belt of the Luxury Fitness Luxury Flotation). Then imitate the movements of the race with your arms and legs. You will get a training similar to the race but in a “weightless” format.
5. Cross trains
If you have pain that forbids you to run, remember to exchange other cardio options such as cycling, swimming or using the elliptical, DRS. Said Borrelli.
“Low impact activities like this allow you to maintain your endurance and help prevent injuries to overuse,” said Dr. Borrelli. “Even with the appearance of osteoarthritis, the maintenance of an active lifestyle without pain is much more beneficial both physically and mentally for the enthusiast of the race than to succumb to a sedentary lifestyle.”
Balancing your training routine with the race, strength training and low impact cardio can also help runners to stay on foot, says Dr. Borrelli.
6. Assess your weight
According to a January 2020 review in Rheumatology and arthritis research archivesWeight gain can play a role in the development of osteoarthritis, but the endurance race can help manage your weight and prevent osteoarthritis.
Whether you cry with arthritis in your feet or hips, chat with your doctor if you lose weight could help reduce the symptoms of osteoarthritis.
Whatever your weight, the adoption of an anti-inflammatory diet, such as the Mediterranean diet, and limit ultra-adjustment foods could also help you find relief from your arthritis symptoms by reducing inflammation.
Does the race cause osteoarthritis?
Although you can imagine osteoarthritis of the knee and running having a direct connection, running does not cause osteoarthritis. The joints are in fact reinforced by activity and weakened by inactivity, which partly explains why osteoarthritis is correlated at advanced age.
If you have been diagnosed with a light or moderate osteoarthritis case, run with arthritis in your feet, knees or hips can be useful in some cases.
“Current research suggests that running, within reasonable limits, does not worsen the symptoms of osteoarthritis,” said Dr. Borrelli. “The benefits to maintain your cardiovascular health and your muscle strength that accompany endurance training or the race completely prevail over these activities.”
But just because running – even long distances – does not trigger osteoarthritis, that does not mean that it is always the best idea to combine both. Running with os-sur OS contact is not recommended, so be sure to speak to your doctor before exercising again after receiving a diagnosis of osteoarthritis, as well as to modify your fitness routine.
“When arthritis has progressed to the point that there is little or no cartilage in the joints, a high racing or impact activity can be painful,” explains Dr. Borrelli. “If it is painful, racing housing may have to be made, such as reducing the duration of the race, cross -training or a change of shoes.”
Early diagnosis is essential to receive a treatment plan that can alleviate pain and slow down the progression of osteoarthritis. You may need an x -ray or MRI to fully assess your health. And if your osteoarthritis is serious enough, you may have to take a break by running a little. In some cases, your doctor may first recommend physiotherapy or joint surgery to relieve your symptoms.
That said, it may not be arthritis at all. Many signs and symptoms of osteoarthritis can overlap other problems, which is why the search for expert contribution is crucial.
“I see many patients who assume that it is arthritis, but there are other causes of pain. Among the runners, stress fractures are particularly common,” explains Dr. Collina. “I suggest finding a sports medicine doctor who is a runner or another type of endurance athlete who includes your unique needs.”
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