Running is a fantastic way to stay fit and maintain an active lifestyle, but for those living with arthritis, it can present unique challenges. Arthritis, characterized by inflammation and stiffness in the joints, can make running painful and difficult.
However, with the right approach and the guidance of a skilled physical therapist, you can continue to enjoy running while managing your arthritis symptoms. At Joe Norton Physical Therapy in Washington, DC, our physical therapy specializes in helping runners with arthritis stay active and pain-free.
Understanding Arthritis and Its Impact on Running
Arthritis comes in many forms, with osteoarthritis and rheumatoid arthritis being the most common types affecting runners. Osteoarthritis is the most common form we see in the clinic and will be what we are referencing when we talk arthritis throughout this blog. It involves the gradual wear and tear of joint cartilage, and may lead to pain and stiffness.
Moreover, I think the saying “wear and tear” is misleading as it implies your joints are like slowly thinning brake pads. A more appropriate saying should be “wear and repair” as cartilage adapts to become stronger when we gradually apply appropriate exercise along with nutrition and recovery!
For runners, arthritis can significantly impact performance and overall comfort. The repetitive stress of running can exacerbate joint pain, leading many to believe they need to give up the sport entirely. However, this isn’t necessarily the case. With the right physical therapy approach, runners with arthritis can continue to participate in their favorite activity while managing their symptoms effectively. In fact, a systematic review in 2016 looked at the association of running and the development of hip or knee osteoarthritis found recreational runners had a lower occurrence of osteoarthritis compared to sedentary and competitive runner counterparts!
The Role of Physical Therapy in Managing Arthritis for Runners
Physical therapy plays a crucial role in helping runners with arthritis maintain their activity levels. Washington physical therapists at Joe Norton Physical Therapy use a combination of techniques to reduce pain, improve joint function, and prevent further damage. Here’s how physical therapy can help:
Customized Exercise Programs
Exercise is safe and effective to reduce pain and improve mobility in people with knee osteoarthritis! One of the key benefits of physical therapy is the development of personalized exercise programs. These programs are designed to strengthen the muscles around the affected joints, improve flexibility, and enhance overall joint stability. By strengthening the muscles that support your joints, you can reduce the stress placed on them during running, minimizing pain and the risk of injury. In this blog, I detailed the most common exercise programs for people with hip or knee osteoarthritis.
Manual Therapy
Manual therapy techniques, such as massage and joint mobilization, are used to reduce pain and improve joint mobility. These hands-on techniques help to alleviate stiffness and enhance your range of motion, making it easier and more comfortable to run, squat and exercise.
Education and Training
Education on proper running techniques can reduce the forces of running prevent excessive joint stress. Learning how to run with proper form can significantly reduce the impact on your joints and help you run more efficiently. One of the easiest adjustments we can make is to try to increase a runner’s cadence by 5 to 10% which lowers the impact on our knees by up to 24%!
Dry Needling
Inserting mono-filiament needles to the muscles above and below the arthritic joint can help to reduce pain and improve function. In fact, in some cases it only takes session of dry needling to significantly reduce pain in people with mild to moderate knee osteoarthritis!
Also read:
Reclaiming Movement: A Journey from Lower Back Pain to Dancing and Yoga with Physical Therapy
Effective Physical Therapy Solutions for Runners Suffering from Big Toe Pain: Expert Treatment and Recovery Tips in Washington, DC
Running Safely with Arthritis
Running with arthritis requires some adjustments to your routine, but it’s entirely possible to stay active and enjoy the sport. Here are some tips from our Washington physical therapists:
Warm-Up Thoroughly
Always start with a gentle warm-up to increase blood flow to your joints and muscles. This helps to reduce stiffness and prepare your body for the run. We often recommend 5 to 10 minutes of walking along with genlte hip and ankle flexibility exercises to prime the joints!
Choose the Right Footwear
Wearing supportive shoes with good cushioning can help minimize the impact on your joints. Studies show that individuals with knee osteoarthritis experience less pain when wearing cushioned or supportive shoes compared to flats. Your physical therapist can provide personalized recommendations for the best footwear to suit your specific needs.
Listen to Your Body
Pay attention to your body’s signals. Pain and tightness are signals from the body that something is sensitive. It does not necessarily mean you are damaging or hurting your tissues. To inform progressions or regressions, we look at pain intensity, time till pain recovers to baseline, response of symptoms during a run, and symptom progression week to week.
Regarding your running program, If your symptoms are stable (aka not worsing day to day), warm up while running, go away when you stop running then it is safe to increase your program.
If you are unsure if you should run or not, then I would recommend holding off until you can discuss your case with a qualified healthcare provider
Cross-Train
Incorporate low-impact activities such as swimming or cycling into your routine. This helps to reduce the stress on your joints while maintaining your fitness levels. As an added benefit, it will help blood flow and fluid exchange into and out of joints making them feel better!
Why Choose Joe Norton Physical Therapy?
At Joe Norton Physical Therapy in Washington, DC, we understand the unique challenges that runners with arthritis face. Our team of experienced Washington physical therapists is dedicated to helping you stay active and manage your symptoms effectively. We offer personalized treatment plans tailored to your specific needs, ensuring you receive the highest standard of care.
Arthritis doesn’t have to mean the end of your running journey. With the right approach and the guidance of a skilled physical therapist, you can continue to enjoy the benefits of running while managing your arthritis symptoms. At Joe Norton Physical Therapy, we’re here to support you every step of the way. Don’t let arthritis hold you back—contact us today to schedule a consultation.
Frequently Asked Questions
Can I continue running if I have arthritis?
Yes, with the right approach and guidance from a physical therapist, you can continue running while managing your arthritis symptoms. Physical therapy helps strengthen the muscles around your joints and improves your running technique to reduce joint stress.
How does physical therapy help with arthritis-related pain?
Physical therapy helps alleviate arthritis-related pain through exercises that strengthen supporting muscles, manual therapy to improve joint mobility, and pain management techniques such as heat and cold therapy.
What are the benefits of customized exercise programs for runners with arthritis?
Customized exercise programs focus on strengthening the muscles around the affected joints, improving flexibility, and enhancing joint stability, which helps reduce pain and prevent further damage.
Should I change my running routine if I have arthritis?
Yes, it’s important to make adjustments such as warming up thoroughly, wearing supportive footwear, and incorporating low-impact cross-training activities. A physical therapist can help you modify your routine to suit your needs.
Why is proper running form important for runners with arthritis?
Proper running form reduces the impact on your joints, helps prevent excessive joint stress, and can alleviate pain. Physical therapy can help you improve your running technique for better joint protection.