Osteoarthritis is a debilitating disorder that effects the joints. As the cartilage surrounding the effected joint weakens and deteriorates, the bones of the joint start to rub together causing pain and inflammation. Causes of osteoarthritis may have a hereditary or environmental component, depending on the person. According to the University of Maryland Medical Center exercise helps reduce the risk of developing osteoarthritis, as long as there isn't a hereditary component.
Step 1
Find a pair of highly supportive running shoes. Jogging is considered a high-impact exercise, with each step the force of the foot hitting the hard surface reverberates through the joints causing stress. Finding the right shoes that are specifically designed for running is extremely important to absorb the shock and protect the joints. Look for a pair that has a cushioned sole and is designed for the surface you predominantly run on, for example asphalt, track or grass. A quality pair of running shoes is expensive, but your knees will thank you in the long run.
Step 2
Choose a gentle surface to run on. The hardness of the surface you run on effects the stress on your joints. In order to prevent developing osteoarthritis, trade your sidewalk runs for a jog through the park. According to the GoodHealth.com website, where you run is extremely important to maintaining good joint health.
Step 3
Trade some of your jogging time on land for an inpool jog. Water jogging, or aqua jogging, makes use of belt-flotation devices that keep you upright in the deep end of the pool so you can move your arm and legs as if you were jogging on land. You'll burn calories while you jog and put almost zero strain on your joints. Any aerobic or strength training exercise performed below the water is considered a low-impact exercise.
Tips and Warnings
- Ranking typical running surfaces from best to worst, grass comes in at number one, with dirt, synthetic track, treadmill, asphalt and sand in the middle and concrete or snow dead last. If you can't make it to the park every night try to replace at least one jog per week with a safer alternative.
- Talk to your doctor before starting a new exercise routine, especially if you are already experiencing some of the symptoms of osteoarthritis.
