Osteoarthritis and Runners

Osteoarthritis is a degenerative condition characterized by the breakdown and eventual loss of joint cartilage. Cartilage acts as a cushion between joint bones. Loss of cartilage causes the bones to rub together, which can cause pain. Non-weight bearing exercises, such as swimming and stationary bikes are safe for people with osteoarthritis. Depending on the severity of osteoarthritis and the joints affected, running--a weight bearing exercise--may be OK. The American Arthritis Society advises against running for people who have osteoarthritis in the ankle joints. Check with your doctor, and obtain clearance before starting a running routine. With your doctor's OK, you can follow a few guidelines to help minimize impact to your joints.

Stretches

Stretch before running to increase flexibility. The American Orthopaedic Society for Sports Medicine says that "flexibility is an essential element to joint health." Stretch as far as you can without causing pain. Hold each stretch for 20 to 30 seconds. Try these five stretches before running:

1) Stand up. Bend over and try to touch your toes.

2) Stand up. Bend one leg, reach behind you and grab your foot and pull it toward your butt. Place your other hand on a wall for balance, if needed. Repeat with the other foot.

3) Place one foot against a wall. Gently press your heel down so your foot is flat against the wall. Repeat with the other foot.

4) Cross your arms and place each hand on the opposing shoulder.

5) Reach your arms above your head towards the sky.

Muscle Strengthening Exercises

Perform non-weight-bearing exercises to increase muscle strength and reduce the chance of running injuries. Muscle strength, along with flexibility, help maintain healthy joints, according to Dr. Robert H Sandmeier. Swimming, stationary bike riding, elliptical trainers and weight lifting are good non-weight-bearing muscle strengthening activities.

Shoe Inserts

Obtain fitted for custom shoe inserts from your orthopedic doctor. Shoe inserts help cushion the joints and absorb impact when running. Custom-fitted shoe inserts are superior to over-the-counter, store-bought versions.

Running Surfaces

Run on flat, level surfaces to reduce strain on ankle joints. Choose soft ground surfaces for running to reduce impact on the joints. Grass, dirt, synthetic running tracks and sand are easier on the joints than asphalt.

References

The American Arthritis Society: Practical Tips for Osteoarthritis of the Ankle Joint
The American Orthopaedic Society for Sports Medicine: Osteoarthritis and Exercise
"The Permanente Journal, Vol. 4, No. 4"; Osteoarthritis and Exercise: Does Increased Activity Wear Out Joints?; Robert H Sandmeier, M.D.; Fall 2000

More on Osteoarthritis
Arthritis Foundation: Osteoarthritis - What Is It?