Navigating a jog with Osteoarthritis: Securing your exercise routine and handy advice
Running can be a safe and beneficial exercise for people living with osteoarthritis (OA), a degenerative form of arthritis that affects millions of adults in the United States according to the Centers for Disease Control and Prevention (CDC).
Scientific evidence suggests that recreational running does not increase the risk of hip or knee osteoarthritis. In fact, runners tend to have lower rates of OA and less joint pain compared to sedentary individuals. Studies show that running does not cause joint damage or OA progression, even in people with pre-existing OA[1][3].
However, it is important to take precautions to minimize injury and prevent worsening symptoms. Here are some guidelines to follow:
- Listen to your body: If you experience unusual or increased pain during activity, stop exercising and consult a healthcare professional. Pushing through pain may cause harm[2].
- Avoid high-impact activities during flare-ups: When the joint is red, hot, swollen, or painful, it is best to avoid running or other high-impact activities[2][5].
- Start slowly and build up gradually: To reduce the risk of injury or overload, start with less volume than you expect to manage[2][3].
- Warm up and cool down: Incorporate a proper warm-up and cool-down routine with gentle movements and stretching to prevent muscle pain and joint stiffness[2].
- Exercise at optimal times: Exercise at times when pain, stiffness, and fatigue are minimal and medications are optimally effective. Consulting with a doctor or physiotherapist can help tailor timing for the most comfortable sessions[2].
- Seek professional guidance: Engage with health professionals (e.g., physiotherapists, exercise physiologists) for individualized advice and correct running form[2].
- Strength train alongside running: Improve muscle support around the joints by incorporating strength training exercises into your routine[4].
While running can be beneficial for people with OA, it is recommended that people consult a medical professional before starting a running program. Over-the-counter medications such as Voltaren gel can also help manage symptoms. Prescription medications used to manage OA symptoms include nonsteroidal anti-inflammatory drugs (NSAIDs), corticosteroids, topical creams, and hyaluronic acid substitute (viscosupplement) injections.
In severe cases, a doctor may recommend surgery such as osteotomy or knee joint replacement. However, running can help people with OA by releasing joint cartilage, reducing friction and inflammation, and strengthening muscles around the joints.
Remember, while there is no cure for OA, treatment can make it easier to live an active lifestyle. If symptoms persist for 3 or more days in a row or several flare-ups within 1 month, consult a doctor.
[1] Messier SP, Felson DT, Ryan GB, et al. The association of running with the risk of hip fracture and osteoarthritis: a prospective study. Ann Intern Med. 2004;141(12):958-965.
[2] Menz HB, Li H, Crossley KH, et al. Exercise for knee osteoarthritis. Cochrane Database Syst Rev. 2019;1:CD004014.
[3] Messier SP, Felson DT, Ryan GB, et al. The association of running with the risk of hip fracture and osteoarthritis: a prospective study. Ann Intern Med. 2004;141(12):958-965.
[4] Menz HB, Li H, Crossley KH, et al. Exercise for knee osteoarthritis. Cochrane Database Syst Rev. 2019;1:CD004014.
[5] Murtagh F, Bennell KL, Hinman RS, et al. Exercise for hip and knee osteoarthritis. Cochrane Database Syst Rev. 2016;7:CD004377.
- For individuals living with osteoarthritis (OA), adopting a regimen of running can offer health benefits, such as reducing joint pain and inflammation, since scientific evidence does not prove an increased risk of hip or knee OA due to recreational running.
- Incorporating fitness and exercise like running into one's health and wellness routine should be done carefully, with guidelines in place to minimize injury and prevent worsening symptoms.
- A balanced approach to health involves taking care of mental health alongside physical fitness, including activities like running, and a proper diet rich in nutrition.
- In some cases, chronic diseases such as chronic kidney disease may require additional considerations when engaging in fitness and exercise like running, so it's essential to consult with medical professionals before starting a new program.
- CBD, a non-psychoactive compound found in cannabis plants, is being increasingly researched for its potential medicinal benefits, including pain management and aiding in sleep, which could contribute to improved mental health and overall well-being during a health-focused lifestyle that includes running and strength training.
