Running Can Help Prevent or Manage Arthritis

For many committed runners, a diagnosis of arthritis can sound like a death sentence. It’s natural to assume that you have to give up the activity you love in order to protect your joints from further damage.

Not so fast: there is growing evidence that running does not contribute to arthritis, and may actually help people delay the onset of arthritis and reduce its symptoms.

While there are many different kinds of arthritis, the form that most runners need to concern themselves with is osteoarthritis, where degeneration of the cartilage caused by twisting or tearing injuries leads to bone-on-bone contact and joint inflammation. Severe cases can require heavy medication or even joint replacement surgery.

“The motion of running does not lead to arthritis”, explains The Arthritis Society’s Karen Gordon, a Registered Physiotherapist and herself an avid runner. “In fact, studies suggest lower incidence of degenerative arthritis among runners than among swimmers – even though swimming is often cited as a lower-impact alternative to running.”

With the proper technique, most runners don’t experience the kinds of injuries that can lead to arthritis. A visit to your local running clinic for some tips on footwear and technique can go a long way to preventing those kinds of injuries.

If you already have arthritis in your hips, knees or feet, there may be hope for you too.

“Exercise is an important part of both prevention and management of arthritis” says Gordon. “Physical activity increases blood flow to the joints, which promotes healing. A properly designed exercise program may not only decrease your pain, but may also increase your flexibility and overall fitness –and it can do wonders for your state of mind, an important factor for someone living with the pain of arthritis.”

A little stiffness and soreness after a period of inactivity is normal and should go away as you gradually become more active. Gordon suggests keeping your runs to moderate distance and pace – pushing yourself opens the door to greater risk of injury. If pain, heat or swelling in your joints persists or intensifies, talk with your healthcare provider as you may need to scale back your program.

And if running seems a bit ambitious at first, start off by walking. “Listen to your body”, says Gordon. “If you can run pain-free, then you’re good to go.”

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