Arthritis causes deterioration of the cartilage in your joints. The resulting inflammation can cause pain and swelling. While arthritis causes stiff and achy joints, exercise helps loosen joints and builds strength and mobility. Running with arthritis in the knee may not be a possibility for everyone, but if it is for you, you can take steps to keep your joints healthy and get the most out of your training.
Step 1
Consult with your doctor to make sure your joints are healthy enough for high-impact activity. Arthritis compromises your joint's ability to absorb impact while you run. If you have significant damage in your joints, your doctor may advise against running to prevent pain, inflammation and further joint damage.
Step 2
Purchase an arthritis knee brace. These braces, also known as unloaders, are designed to take impact off your knees as you run. Expect to spend a few hundred dollars on these high-tech braces. The high-tech design and quality materials cost more compared to other braces.
Step 3
Start out slow and modify your training plan when necessary. Keep your mileage low to allow you to build strength that will support your joints and help your body adapt to the high-impact activity. Change your planned run if your knees hurt. Your body may simply need an extra day to rest and recover.
Step 4
Cross train to take impact off your knees and gain strength. While you may only be able to run twice a week, you can stay active on your off days with strength training and low-impact aerobic activity. Target strength training to build muscle in your quadriceps. Strong legs support your knee joints. Low-impact exercise, such as swimming, keeps your cardiovascular system in shape for your runs, but offers a break for your knees.
Things You'll Need
- Arthritis knee brace
References
- American Academy of Orthopedic Surgeons: Arthritis: An Overview
- Ossur: Unloader One: OTS
- "Athletic Training and Sports Medicine"; Dr. Robert C. Schenck Jr.; 1999
