If you have rheumatoid arthritis, you might be hesitant to run because of the impact it has on your joints. You might even be afraid that running might increase inflammation or stiffness in your body. But even though running is not a low-impact activity, it still might not be an activity you have to give up.
Speculation
If you suffer from rheumatoid arthritis, you already might have decided that running is not a possibility, so you might be participating in a low-impact activity like walking. However, if you do the same low-impact exercises regularly, your body might stop seeing gains and the exercise can become an ineffective way to maintain weight and muscle. You can even become bored with the activity. It might be time to challenge yourself by testing to see if you can run. Consult your doctor first.
Identification
After consulting your doctor, you might be given the approval to attempt running. If so, stay aware of which parts of your body are the most affected by your rheumatoid arthritis. If these areas swell instantly or intense pain persists as you run, stop. Running can be hard and painful for anyone just starting, so identify which parts of your body already suffer before you start. This will help you pinpoint the warning signs early on.
Benefits
Knowing potential problem areas before you start running will help you focus on them throughout your run. If the pain is unbearable, try stretching. If this still does not help, take a pain reliever, such as ibuprofen, a few hours before running. According to a study cited in "Arthritis Today": "People who participated in high-intensity exercise, such as sports, jogging or strength training, at least twice a week, improved in daily functioning and mood." When you run with rheumatoid arthritis, go slowly at first and continue or increase only if you do not experience intense pain in affected joints. If ibuprofen or an over-the-counter medication does not alleviate the pain, ask your doctor what the best medication might be.
Considerations
Rheumatoid arthritis can change as you get older. If you have experienced an increase in the degeneration in your joints, be especially careful when running. You might have to get a special-width running shoe with cushion that will provide more support for your joints. Your arch and the structure of your feet will determine which shoe is best for you. Ask your doctor or visit a running specialty store. Your doctor also might be able to give you specific range of motion exercises that will help improve your joints and maximize your flexibility.
According to the National Exercise Trainers Association: "In most cases, high-impact activities aggravate arthritic conditions and accelerate joint deterioration." Although running can be rough on the joints, it does not necessarily mean that you have to avoid it. Find the proper shoe for you and stretch before and after running. Target your stretches to the muscles around your pain and hold these for 10-30 seconds. After gaining your doctor's approval, start on a treadmill or track at a gym. Once this becomes comfortable, you can attempt an incline and possibly switch to outside on pavement or grass. If running outside is too much impact, stick to a gentler surface.
Results
After you have completed your first run with rheumatoid arthritis, you will gain a better understanding regarding whether running is the right activity for you. Even if you ran without any increase in pain, remain cautious. Set a comfortable pace and time limit for at least two weeks, then gradually increase the amount of time you run and your intensity. The main factors to remember are starting slowly and stopping if pain becomes prominent in your damaged areas.
References
- The Fitness Professional's Manual; National Exercise Trainers Association; 2008
- Arthritis Today: High-Intensity Exercise and Arthritis; Lissa Poirot
