Due to an increase in underlying health conditions and diseases led by unhealthy lifestyles, people have become health conscious. As obesity is the fast rising epidemic in the country, people have started taking initiatives to shed down weight and start their journey towards fitness and wellbeing. Running is one of the most chosen activities for weight loss. But it is commonly believed that running can cause arthritis, can it though? Arthritis is a condition that affects the joints, causing pain, stiffness, and swelling.
To understand whether ‘running causes arthritis’ is a myth or a fact, OnlyMyHealth team interacted with Dr Sandeep Yadav, Junior Consultant, Rheumatology, P D Hinduja Hospital & MRC, Mahim, Mumbai.
Answering and debunking the myth, Dr Yadav said, “Contrary to popular belief, running does not cause arthritis. Research suggests it may even offer protection.” Citing a study, he said, “A 2017 study found that recreational runners had lower rates of hip and knee osteoarthritis (3.5%) compared to competitive runners (13.3%) and non runners (10.2%).”
However, as per Dr Yadav, excessive running on joints with altered biomechanics, like bent knees and flat feet, can increase the risk of joint wear and tear. Now how can you prevent this wear and tear of the knee?
Ways To Prevent Knee Problems
Dr Yadav said, “While running isn't directly responsible for arthritis, taking proactive measures can minimise joint damage.” Here are some ways to protect your knees, prevent arthritis and maintain healthy joints while running.
Maintain A Healthy Weight
Obesity or being overweight, as per a study published by the National Institute of Health, is one of the leading risks of developing arthritis. Maintaining a healthy weight through regular exercise and incorporating a balanced diet can help you reduce weight and mitigate the risk of developing arthritis.
Also read: Can You Get Arthritis in Your 20s? Expert Shares What You Need to Know
Strengthen Muscles Around Your Joints
Dr Yadav advised to go ahead with muscle strengthening exercises which can strengthen your muscles and support your joints. This ultimately reduces the risk of injury and arthritis. Incorporate strength training exercises into your routine, focusing on the muscles around your knees, hips, and ankles.
Practise Proper Running Form
Running with a proper form is crucial to prevent any wear and tear of your joints. It can also help reduce the stress placed on your joints. Make sure you land softly on your feet with your knees slightly bent, while running. You can avoid overstriding in order to protect your knees.
Wear Supportive Footwear
To reduce the risk of developing arthritis or any wear and tear in your knees, joints, Dr Yadav suggested wearing proper footwear, especially while running. You can invest in a good pair of running shoes that can provide adequate cushioning and support your feet.
Also read: Soothing Solutions: How Hot Baths Can Aid in Dealing with Arthritis
Listen To Your Body
Pay attention to any signs of joint pain or discomfort while running. If you experience persistent pain, it's important to rest and seek medical advice to prevent further injury.
Conclusion
Concluding, Dr Yadav said, “To mitigate the risk of developing arthritis or knee wear and tear, proper footwear supporting biomechanics is crucial. Incorporating muscle-strengthening exercises and prioritising warm-up routines are also essential. By wearing appropriate footwear, engaging in strength exercises, and practising proper warm-up techniques, runners can enjoy running while reducing the likelihood of arthritis development.” By following the tips outlined above, you can reduce your risk of developing arthritis and continue enjoying the many benefits of running.