Osteoarthritis is a degenerative disease of the joints characterized by the deterioration of your cartilage. Considered the most common form of arthritis, it often affects a particular joint of the body, such as the knees, hips or spine. If this were to happen to you, it can make athletic pursuits, like running, a bit more taxing, causing you to suffer pain, stiffness or even a loss of flexibility. But just because you've developed this degenerative condition doesn't mean you can't enjoy a jog in the park. You simply need to put in place some self-care measures.
Surface
Of all the things you can do for running with osteoarthritis, changing your running surface in probably the most effective. This is largely due to the impact running places on the knees as well as hips and back. By changing the surface on which you run, you can often reduce the amount of impact and stress placed on the osteoarthritis-affected areas of the body. Concrete and asphalt are two of the worst surfaces for running with osteoarthritis, so consider sticking to grassy areas, dirt paths or synthetic materials (like those found on tracks and treadmills). They typically cause less impact on knees, hips and even the back.
Shoes
It is also fairly important to wear the correct shoes when running with osteoarthritis, especially when taking to unpaved paths and trails. Running shoes are often made with certain surfaces in mind, so don't just pick up any pair of cross trainers. Select a pair of shoes for the surface. You can find shoes that accommodate for the irregular terrain, allowing for a better support and range of motion. However, if you plan on taking to a variety of different surfaces, contemplate picking up a pair for each lay of the land.
Strength Training
Another crucial facet of running with osteoarthritis is strength training. Instead of always training on your feet, try to incorporate other workouts to strengthen the muscles of the affected areas of your body. Swimming is a great option to improve the strength of your muscles, but you may also want to try biking or weight training to encourage muscle development and better support of the joints. Of course, you should always talk to your doctor or a physical therapist before ever starting any type of exercise program.
Rest
Though this may not sound like a genuine tip for running with osteoarthritis, proper rest can go a long way to helping your condition. As soon as you experience pain, take some time to rest the uncomfortable area. Pain is frequently an indication that you're overdoing it, so listen to your body. In the long run, taking a couple days off from the track (or switching to a different strength training activity) can get you back on the road to recovery.
Braces
You should also consider looking into additional support in the shape of an athletic brace, especially when it comes to knees suffering with osteoarthritis. Braces can offer better support and reduce the amount of pressure placed on the area by running.
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