Running can be a positive outlet to improve your health, and recent research suggests that it might even be able to help you with your Knee Osteoarthritis. Running is one of the most popular methods for individuals to get back in shape and maintain an active lifestyle due to its many health benefits and community of like-minded enthusiasts. For those individuals who have Osteoarthritis (OA), many believe that they have to curtail one of their favorite activities for fear of worsening the pain or to prevent further damage to the joints. We’ve taken the time to research the effects of running with Knee Osteoarthritis, whether or not you can continue running, and some tips for running with OA.
For individuals who have Knee Osteoarthritis, recent studies have shown that running does not cause their arthritic symptoms to get worse over time, does not worsen how the knee looks on X-ray, and there are other benefits from running that can help individuals reduce their associated OA pain.
Many people discontinue running and other forms of activity when they get the diagnosis of Osteoarthritis. However, inactivity has a damaging effect on joint health and many aspects of health and well-being. Researchers examined whether or not long-time runners had worse OA when compared to non-runners and they found that Osteoarthritis was not more common amongst active runners. There can be many causes of Osteoarthritis, but running is not one of them.
Some of the many things that could be causing you to experience pain when running with OA, include being overweight and putting unnecessary pressure on joints, poor running technique, improper footwear, inadequate structural support, and more.
Running with Knee Osteoarthritis can be beneficial to help those arthritic joints feel a little bit better and provide a positive mechanism to help you keep an active lifestyle, get down to a manageable weight, and build strength and endurance to properly support your joints.
The duration and intensity of your running may have to be adjusted around your tolerance. There are many other options for cardiovascular exercise that can be included in a fitness and wellness plan as your tolerance for running builds.
Running with Knee OA is possible, and there are plenty of health benefits to reap in doing so with a few tweaks to your training routine. Before beginning any exercise or training program, you should always consult with a qualified healthcare professional or physical therapist. We’ve highlighted some key tips for running with Knee Osteoarthritis.
One of the best things you can do when looking to start running for the first time or continue running with Knee Osteoarthritis is to make sure you have a strong foundation to do so. Part of building a strong foundation is prioritizing functional strength and endurance.
Working with a licensed physical therapist can help you identify areas of improvement and implement a treatment program that will help you address deficiencies and get you on a successful path based on your unique needs and goals. The stronger you develop your muscles, the more support you provide to the structures and joints that give you the ability to run for extended periods of time.
Your running technique can make all the difference in the world when it comes to the pain you experience while running with Knee Osteoarthritis. An improper running technique can exacerbate issues or lead to developing issues elsewhere as you try to accommodate for discomfort. A good way to properly adjust your running technique could include working with a licensed physical therapist or running coach who can help you ensure that your running style alleviates stress on your knees and prevents you from worsening the pain and discomfort you experience.
Changing something as simple as the foot strike pattern when your leg hits the running surface might make a world of difference on your next run and help you alleviate some of the pain you have experienced in the past.
As you begin to get back into the swing of things, it’s important to remember that ramping up to full speed and running with Knee Osteoarthritis is a marathon, not a sprint. As you incorporate strength and endurance training into your exercise routine, you need to be mindful of taking it slow and listening to your body. Gradually increase the duration and effort of each workout and don’t be afraid to take a break when your body needs it. Listen to your body and the signals it sends you to make sure that you’re getting plenty of time to rest and recover.
Some signs to watch out for include any abnormal levels of fatigue after a recent run, an increase in swelling around the knee joint, or additional levels of pain and discomfort. If you experience any of these, you should stop running and consult with a qualified healthcare professional before continuing exercise.
Wearing proper clothing and appropriate footwear for the running surface you’re going to be on is an important step in making sure that you can alleviate pain and prevent future injuries before they occur. Footwear can play a key role in the stress you place on your knees. Selecting the right footwear and clothing could be instrumental to ensure that you can avoid common pitfalls of improper footwear which can have inadequate support or cause you to run with an improper technique.
At Results Physiotherapy, we treat and help patients overcome plenty of different types of running injuries, knee pain, and joint issues including Osteoarthritis, side stitches, ankle injuries, and more. If you’re dealing with knee pain or are looking to get back into running with Knee Osteoarthritis, our licensed and trained physical therapists can help you with a tailored treatment plan that meets your unique needs and goals.
Our physical therapists will work with you to identify the underlying cause and address the issue at its source with comprehensive education and manual therapy techniques. Schedule an appointment today to work with a licensed physical therapist for your Knee Osteoarthritis!
