Advice please...Rheumatoid Arthritis ?

[Beelady]

Completed C25K last year, it was great but then got distracted and stopped running. Tried to go back to beginning in Jan but had health issues which have continued. Did manage a few weeks ago to get to wk4 but it was taking 10 days to do the 3 runs per week. Now finally been diagnosed with Rheumatoid Arthritis which is already quite debilitating and about to start on heavy meds. It seems a mad question to ask as everyday I have pain in various joints in my body and some days/ most days walking is getting more and more painful/ difficult and therefore slower BUT IF I get a day when I feel OK enough to try and run (maybe once the medication has been sorted and kicked in) would it be OK to run or am I being completely mad considering this is about severe joint deterioration?? Isuspect the latter as I am struggling to 'accept' the diagnosis and of course i will ask the specialists when i see them again next week but just wondered if anyone on here was in a similar boat?? Thanks.

[JaySeeSkinny Graduate]

For healthy people the phrase "use it or lose it" applies and the recommendations are to keep moving and running otherwise your joints degenerate more. Walking and running actually help the cartilage in your knees, which otherwise wastes away. So I would think keeping mobile would be good. On the other hand I have no idea what the situation is if your joints are diseased. Like you though I would really want to run if it is at all possible, if only to control my mood and make me bearable for my family!

Good luck!

[nikkiwabit Graduate]

Keeping the joints moving will help for sure. The question is will the impact be a problem. I think it depends on the amount of damage that has already occurred in the joints, so you will need to discuss it with your specialist.

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If you are not already in touch with the National Rheumatoid Arthritis Society be worth checking their website or ringing the helpline. They have lots of info on exercise and RA as well as all sorts of other stuff that you will probably find helpful.

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There are a number of studies that show that exercise can reduce the symptoms of arthritis (all kinds). It works in two ways.

Firstly, the very act of moving a joint warms it and improves circulation in it. This improvement in circulation has an almost immediate effect on inflammation, for the better.

Secondly, and this is the bit I'm still not sure u understand from what I've read, but the boffins seem convinced, exercise triggers something in the blood that actively reduces inflammation.

There's a longer term effects too. If you build the muscles around your various joints, then there'll be less load on those joints, so less wear. This confused me at first, because muscles can only pull. They can't push. So how can they reduce load on a joint? Instead of thinking of force in a single direction through a joint, if we think much more realistic that forces going in lots of directions, any given joint not only has to take forces on the more obvious angles, but such forces twist and grind joints too. Think for example of a knee joint. It's just a hinge. It should bend backward or forward, and it should handle bodyweight coming straight down onto it. It should not twist, or bend sideways. Yet everyday activities will try to make it do so. You can't do much about the forces it's supposed to take (except shed any excess weight) but you can do something about the forces it's not designed for.

Strengthening the hips and ankles for example will reduce the unintended lateral and twisting motions through the knees. Ie the extra muscle strength holds everything in alignment to reduce forces through the joints.

Is running a suitable exercise? I honestly have no idea. On one hand, it's a good full body workout. On the other hand it is quite high impact. There are a number of studies that discount as myth the commonly accepted notion that running damages the knee joints, but I'm not sure I've read anything conclusive on that point.

A while ago, I ruined both knees. Doctors thought it was arthritis but later discounted it in my case, so although my symptoms were similar, my condition was not the same as yours so my experience may not be relevant. I'll share it anyway in case you can take anything from it.

When my knees packed in, I had to have physio for a while. It was all about slow, no impact strengthening exercises focusing specifically on the knees. After a few weeks, I joined a gym. I explained my situation to the gym person, who worked with me to develop a rehab program. It involved a lot of resistance training on the weights, exercise bikes, and later, the rowing machine. Once I got to the point where I could use the exercise bikes on max resistance without pain, I added in some walks of around 2 to 3 miles just once or twice a week. Later some very short running sessions were added. By very short, I mean about 5 to 10 minutes total per session, and that was on grass, it was slow and steady, and I'd walk a bit if there was any sign of pain. Several months later, using this very steady rehab training regime, I was able to return to my martial arts training, but for several more months I had to avoid certain actions and take more breaks than usual.

I think my point is, go for it. But slow and steady. And maybe look at zero impact strengthening exercises at home between runs. Things like yoga, tai chi and pilates seem to be highly revered for that purpose.

[GoogleMe Graduate]

Different disorder in my case but I find running more comfortable than a brisk walk (I run off road and try to keep to gentle surfaces rather than pounding roads or pavements). My Dad has RA (and other issues) as well as being in his 80s. For him, it is fatigue (partly the RA, partly the drugs for RA, partly other disorders/drugs, and breathlessness) rather than anything to do with his joints or pain that gets in the way. But when we went for a run together when he'd not done a continuous run for a good few weeks, the pace was pushing it for me but he said it was slower than he would usually go...