Can you do running with osteoarthritis?

While running can be a great form of exercise, it can also put stress on your joints, including those affected by osteoarthritis (OA). However, with careful management, it is possible for people with OA to continue running or even start running as a new form of exercise. Here are some tips to help you run safely and effectively with osteoarthritis:

1. Consult your doctor: Before starting or continuing to run with OA, talk to your doctor or physical therapist to ensure it is safe for you and to get personalised advice based on your condition.

2. Choose low-impact surfaces: Opt for running on softer surfaces such as grass, trails, or rubberised tracks instead of hard surfaces like concrete, which can be more jarring for your joints.

3. Start slowly and gradually increase intensity: Begin with shorter distances and lower speeds, and gradually increase your running time and intensity over time.

4. Use proper running shoes: Invest in a pair of well-cushioned, supportive running shoes designed for your foot type and running style. Replace them regularly as recommended.

5. Warm up and cool down: Always start your runs with a warm-up to prepare your muscles and joints, and end with a cool-down to help your body recover.

6. Listen to your body: Pay attention to any pain or discomfort during or after your runs. Stop if you experience sharp or persistent pain, and consult your doctor.

7. Cross-train: Incorporate other low-impact activities like swimming, cycling, or elliptical training into your routine to reduce the strain on your joints while still maintaining your fitness level.

8. Strengthen your joints: Consider doing strength training exercises specifically for your legs and core to help support and stabilise your joints.

9. Manage your weight: Maintaining a healthy weight can reduce the load on your joints, including your knees and hips, which are commonly affected by OA.

10. Stay hydrated: Drink plenty of water before, during, and after your runs to keep your body hydrated and joints lubricated.

11. Customise your running form: Work with a running coach or physical therapist to assess your running form and make adjustments that minimise impact on your joints.

12. Consider using orthotics or insoles: If you have specific foot problems related to OA, custom orthotics or insoles may help provide additional support and reduce pain.

13. Monitor your progress: Keep track of your runs and any changes in your pain or symptoms. Adjust your routine as needed based on your progress.

14. Seek professional advice: If you experience persistent pain or discomfort that doesn't improve with these measures, consider consulting a sports medicine specialist or a physiotherapist who specialises in working with people with OA.

Remember that everyone's OA experience is unique, so what works for one person may not work for another. Customising your running routine to suit your individual needs and limitations is key to staying active and managing your osteoarthritis effectively.