But What About More Demanding Forms Of Exercises Such As Running
We know that our joints love the right amount of load and they require this to stay strong and healthy. Running is a more demanding way to load our lower limb joints compared to other forms of exercise such as walking or cycling.
If you are a runner and you have built up your load appropriately over time, your tissues will have the capacity to cope with this load, and running can be very beneficial for your joints and overall health. If you havent run in a while, there are gradual and progressive ways to prepare the body for these more demanding movements.
If you are a runner and you have been diagnosed with OA, you should NOT fear that you will make the condition worse by running, in fact it has quite the opposite effect!
How Can We Help You
At Melbourne Sports Physiotherapy our goal is to get you moving pain free as soon as possible.
But, we also want you to actually move better and live a healthier, more active and fulfilling life!
If your sports, fitness training or work has been wearing your body down, book in with one of our expert massage therapists so we can help you reduce your pain or stiffness.
If you are showing some signs of this condition or simply want help prevent this from happening in the future then book in with one of our highly experienced Remedial Massage Therapists today!
You can make an appointment by calling or booking online.
Can I Still Exercise With Arthritis In The Knee
It is a common misconception that exercise makes knee arthritis worse. In reality, physical activity can actually be a valuable practice for helping to keep the joint flexible and minimize arthritis pain. However, it is important to consult with your doctor before beginning or resuming any form of exercise, including running, if you have been diagnosed with arthritis in a joint. Depending on the severity and nature of your arthritis, you may need to limit or alter your exercise routine to prevent strain or worsening pain. Once you have clearance from your doctor, use these helpful tips to ensure safety and comfort when running with knee arthritis:
- Run later in the day when your knees are not as stiff
- Take frequent breaks
- Run on a soft surface instead of concrete
- Invest in a quality pair of running shoes
- Mix up your exercise routine with low-impact activities
- Listen to your body
If you begin to notice that your arthritis pain is worsening or your knee is becoming swollen after running, take a break until you are able to see your doctor. He or she may recommend changes to your running habits or undergoing additional treatment for your knee arthritis.
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Does Running Cause Arthritis
In the clinic we often hear patients say, I dont run anymore because Ive been told it will give me Arthritis Or my doctor/surgeon has said I cant run anymore because I have arthritis.
Many of these patients are or have previously been avid runners and running is a big part of their lives. So.do they need to stop running?
And if they dont, will they end up with horribly arthritic knees when they get older?
There is a lot of fear associated with arthritis and misconception surrounding what is a normal part of the ageing process. Many think that the impact of running is what causes Arthritis in the first place. Which is simply NOT true.
– Exercise does not harm joint cartilage.
The belief amongst some healthcare professionals and the general public that exercise is bad for cartilage is based on misinformation and not reflective of current research. So lace them up!
Tip #5 Work On Your Lower Body Strength As Well
For maximum benefits, work towards strengthening your lower body alongside running. It is recommended to complete a lower body strengthening program to keep your knees and hips stronger, which can reduce injuries in the lower limbs.
Our physiotherapists and kinesiologists at Westcoast SCI can be a valuable resource in assisting you to safely progress in your running program and provide an appropriate strengthening program!
Need help improving your running performance and preventing running injuries?
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What Should You Do If You Already Have Been Diagnosed With Arthritis
People with a Diagnosis of OA should be encouraged and supported to, at the very least maintain current activity levels or even increase their physical activity.
The American College of Rheumatology/Arthritis Foundation recently published their recommendations in the 2019 Guideline for management of Osteoarthritis.
Listed below are their top recommendations for the management of Arthritis:
These are all things good healthcare clinicians can help you with.
How To Treat Arthritis Knee Pain
Exercise is a vital part of staying strong and healthy, whether you have arthritis or not. But there are other ways you can treat arthritis knee pain.
The arthritis treatments listed here can help you to improve not only your running experience, but your overall sense of wellbeing. Remember to talk with your doctor before trying a new treatment. Not all treatment options are safe and effective for all people.
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Warm Up And Cool Down
Its important that you warm up before and cool down after exercise to avoid injury. A good warm up should include a mixture of exercises that stretch and strengthen your muscles, as well as work on balance techniques.
Spend five minutes cooling down afterwards, stretching out your major muscle groups, particularly the hips, knees and ankles. Massage, compression stockings and a cold bath followed by a hot shower can help you recover too.
How Safe Is Running With Arthritis In The Knee
For men and women who enjoy running and lead an overall active lifestyle, developing knee arthritis can be tremendously discouraging. While your first thought may be that you have to give up running completely, this is not necessarily true. Orthopedic physician Dr. Christopher Williams and the expert team at Interventional Orthopedics of Atlanta are dedicated to helping patients get rapid, long-lasting relief from arthritis pain and continue their favorite activities safely. Learn more about running with knee arthritis here, including whether it may be safe for you and what measures you should take to prevent worsening pain and joint damage.
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Tip : Experiment With Different Running Terrains
Again, theres no specific terrain that has been shown to be better for runners with osteoarthritis in their knees. My patients usually have to test it for themselves. Some find that they are better when running on the flat, others prefer off road and some has to stick to running on a treadmill.
Running down hills are usually harder work for knees and I tend to advise my patients with sensitive knees to limit the amount of downhill running they do. Running up hills doesnt seem to be such a big problem.
Experiment with this for yourself. See what your knees feel like when you run the same distance at the same speed on a variety of surfaces.
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If youre thinking of trying a knee brace for the first time, McGahee says that sleeves are the place to start, especially if you arent sure if the knee brace is for you. Start with a sleeve since they are usually very cheap and if it helps, great, says McGahee, adding that if it doesn’t help, you haven’t wasted a ton of money.
This brace is made of anti-slip silicone so you dont have to worry about it moving around. It evenly distributes pressure in order to reduce swelling and inflammation while improving blood flow.
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How Do You Fix Knee Arthritis
Image of a man suffering from knee arthritis.
Knee arthritis symptoms can vary. Some have mild pain in the knee at times. Others have severe pain, deformity, and loss of function and independence. Proper exercise is vital to manage most arthritis issues.
If you have arthritis pain that is limiting your life or your running, the Jacksonville Orthopedic Institute is here to help. JOI offers the most innovative and comprehensive care in the industry. With highly specialized surgeons who perform minimally invasive knee surgeries to the most technologically advanced knee joint replacements, JOI has the answer for you!
JOI also offers some of the top physical therapy care in the country to help you get back to runningand to your life!
Therefore, to make an appointment for JOI Rehab, please call
Orthopaedic Specialists Talk Common Causes Of Knee Pain
Knee and joint pain may be common complaints among runners, but chances are slim that arthritis is the culprit. In fact, multiple studies have shown that regular running strengthens the joints and actually protects against development of osteoarthritis later in life.
Its very common for people to say, How do you run? Doesnt that ruin your knees? says Steven Mayer, MD, a physician in physical medicine and rehabilitation at Northwestern Medicine Orthopaedics. There have been several recent studies that have debunked that myth. In fact, they have shown the opposite that running tends to be protective of knee arthritis.
More common sources of pain or injury in runners knees are iliotibial band syndrome and patellofemoral pain syndrome , says Dr. Mayer.
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Running With Knee Osteoarthritis
Knee osteoarthritis doesnt have to stop you from runningwhen done carefully, it can actually reduce pain associated with arthritis.
Many people mistakenly believe that running causes knee osteoarthritishowever, doctors now know this is not true. Researchers who compared long-term effects of walking, running and other strenuous forms of exercise found that running significantly decreased the risk of hip and knee replacement, while other forms of exercise increased it. Another long-term study of runners versus non-runners showed that the runners did not have a higher incidence of knee osteoarthritis than the non-runners.
While doctors are still trying to understand how running can improve knee arthritis directly, it is well understood that running can facilitate weight loss, which is known to significantly reduce stress on joints and improve OA symptoms.
If you have knee osteoarthritis, running can be a healthy way to manage symptoms, but there are a few considerations that should be made before you begin.
Take it Slowly, and Listen to your Body
Like with any new fitness program, its important to start slowly. D. Casey Kerrigan, MD, a pioneer of gait analysis research at Harvard University and owner of OESH Shoes, suggests working closely with your doctor, listening to your body and using pain as a signal to back off when youre pushing too hard. The goal is to run without knee pain. Build up to it, says Dr. Kerrigan.
Different Sources of Pain
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Running often gets associated with adjectives like pounding, jarring and jolting, the rap for why running is bad for your joints. Because of the repetitive impact of running, yes, even trail running, runners often assume that long-term running will eventually lead to arthritis of the knees, hips or ankles. Many hang up their running shoes when confronted by arthritis warning signs, assuming its onset is imminent.
First the good news: runners are no more likely to suffer arthritis than non-runners, according to a 2010 review article in the Clinical Journal of Sports Medicine. Although the rate of injury among runners is high, osteoarthritis is by no measure the sports most common malady.
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OA ABCs
Runners at Risk?
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Running Your Best Run
Is it ok to run with arthritis? It is a common misconception that running is bad for your knees.
The fact of the matter is everyone is different. For some people, running may not be the right exercise due to arthritis or a musculoskeletal condition. But it isnt the case for everyone.
Having a regular exercise routine is beneficial for people with arthritis as it can help to strengthen the joints, muscles and is good for wellbeing. Read more about staying active with arthritis.
If you do want to start running or you are preparing to step up your distance, you should:
- listen to your body and find what works for you
- combine running with core stability and strengthening exercises
- choose your pace and get the right shoes
- eat well and keep hydrated.
Is Running Harmful For Your Joints If Youre Overweight
Sometimes we may hear people saying that running may be especially harmful for your joints if you are overweight. However, a study done in 2016 found that at a participants chosen running speed, overweight runners adopted strategies to reduce stress on their joints. These strategies included:
Less Joint Range of Motion
Less Vertical Displacement
Shorter Step Length
The study concluded that overweight runners who participate in moderate to vigorous running are equally as safe and effective as the general population in following an appropriate running program.
In addition, starting a running program can be associated with weight loss, and continuing running supports the continuation of a healthy weight. Obesity is one of the risk factors for knee and hip arthritis , and even if you arent running to lose weight, exercise is an essential part of arthritis management .
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Return To Your Favorite Activities And Get Long
While no one particularly wants to develop knee arthritis, it may not be as devastating as it sounds. With proper treatment and safe practices, patients with arthritis are often still able to enjoy their favorite physical activities, including running. If you suspect that you may be suffering from arthritis in the knees, the knowledgeable team at Interventional Orthopedics of Atlanta to schedule your private consultation with sought-after orthopedic physician Dr. Christopher Williams today. We look forward to helping you get reliable pain relief and get back to doing the things you love as soon as possible!
Can I Run With Knee Arthritis
Arthritis is characterized by inflammation and pain, and it can affect virtually every joint. There are over 100 different kinds of arthritis. Osteoarthritis and rheumatoid arthritis are among the most common. Risk factors for arthritis include:
- Joint stress or overuse
A knee arthritis diagnosis is tough for anyone, but if you previously enjoyed an active lifestyle that depended on having healthy knees, it can be especially devastating. Knee pain may tempt you to forget about doing any exercise at all, but a sedentary lifestyle will do you more harm than good.
The truth is, exercise can help arthritic joints feel better.
Running in particular may reduce your chances of needing surgery down the line. Better still, running is one of the cheapest forms of exercise out there all you need is yourself, a good pair of running shoes, and someplace to run.
For most people, running with knee arthritis is safe. However, use common sense, talk to your doctor first, and pay attention to your body. If running worsens your pain, stop and take a break before you try again. Work with your doctor to create an exercise regimen that works for you.
Know too that any type of activity is great. It doesnt need to be running. Walking briskly or swimming may be a better option for your body.
Read Also: Can Sciatica Pain Affect The Knee
Historical Physical Activity Survey Instrument
The modified version of the historical physical activity survey instrument was distributed to the participants prior to their 96 month visit, returned between September 12, 2012 and October 31, 2014. We adapted this questionnaire so that it could be administered as a take-home survey, similar to what has been done in the past by Chasan-Taber . The questionnaire asked about 37 different leisure physical activities. One of these activities was ârunning or joggingâ. The structure of the survey was that participants were asked to think about different age ranges in their life. During each age range, participants were asked to identify the top 3 activities they most frequently performed during each age range. For this study, we were interested in the age range of ⥠50 years old. Participants who identified ârunning or joggingâ as a top 3 most frequently performed physical activities was considered a runner. Participants were only asked to consider activities that were performed at least 10 times for at least 20 minutes each time. For each activity identified as a top 3 activity, the participants provided information on the number of years participated in the activity, months per year, and times per month. They were also asked whether they performed the activity on a competitive level.