For people living with arthritis, managing joint pain can be a task. There are several factors to consider and a number of things to do and avoid.
Reports suggest that arthritis is the world's leading cause of pain and disability. It literally means 'joint inflammation' and is characterised by symptoms such as pain, stiffness, and swelling.
Given that some types of arthritis, for instance, osteoarthritis, are associated with the 'wear and tear' of the cartilage within a joint, many people wonder whether exercising would do them any good. Some who enjoy long runs even put a stop to running because of the fear of doing more harm than good. So what is the right and safe thing to do? Should you avoid exercising completely? Is running no longer an option? To get some clarity, we spoke to Dr Rajni Ranjan, Consultant - Orthopaedics, Sharda Hospital, Greater Noida.
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Does Having Arthritis Mean You Should Avoid Exercising?
Regular exercise is one of the most recommended tips to manage several health conditions, including arthritis. It not only helps manage arthritis symptoms but also improves joint function, says Dr Ranjan.
According to the Mayo Clinic, doing the right type of exercise can improve overall health without causing damage to joints. Some of the benefits include:
- Strengthening muscles around joints
- Maintaining bone strength
- Increasing energy
- Improving sleep
- Weight management
- Improving balance
- Improving mood
To improve joint function and minimise the risk of injury, Dr Ranjan recommends low-impact activities like walking, swimming, and cycling that may help strengthen muscles around the joints, reduce stiffness, and improve flexibility without putting excessive stress on the joints.
Running With Arthritis
In general, regular running is a great way to boost your cardiovascular health. It helps improve lung functions, regulates weight, and also helps strengthen muscles and build denser bones. In fact, a study published in the Journal of the American College of Cardiology (JACC) found that running reduced the risk of all-cause and cardiovascular mortality by 30–40%.
But individuals with arthritis should avoid high-impact activities like running, which can exacerbate joint pain and increase the risk of injury, says Dr Ranjan.
He says, “Running, with its repetitive impact and stress on the joints, can accelerate joint wear and potentially worsen arthritis symptoms, especially in weight-bearing joints like the knees and hips.”
“However, for some individuals with mild arthritis and proper conditioning, running may be possible under guidance from a healthcare professional," he adds.
The doctor advises listening to your body and modifying activities accordingly to prevent the worsening of symptoms.
Also Read: Study Finds Moderate Or Vigorous Exercise May Boost Heart Health
Tips To Run Safely With Arthritis
According to the Arthritis Foundation, there are a few ways you can run safely with arthritis. These measures include:
- Ensuring a proper form (that puts less stress on both your upper and lower joints)
- Wearing the right shoes
- Running on a softer surface
- Shortening the stride (as it reduces the load on your weight-bearing joints)
- Warming up, cooling down, and stretching
- Addressing foot pain
- Consulting a healthcare professional to discuss any tips and modifications, if needed.
Conclusion
refers to an acute or chronic inflammation in the joint that leads to symptoms, such as pain, stiffness, decreased range of motion, and joint deformities. With such wide-ranging joint issues, you may want to put a stop to exercising or running, in particular, but your doctor advises that low-impact activities may not do much harm. While running could accelerate joint wear, potentially worsening arthritis symptoms, those with mild arthritis can still choose to run under the supervision of healthcare professionals. The key is to avoid stressing your body and listen to what it has to say.