Running with osteoarthritis

[Floradora2]

I used to run more than 10 years ago but, having fallen in the car park at work, I was diagnosed with osteoporosis arthritis in my right hip, left foot and my right hand. I thought I would never be able to run again and this is certainly what was implied by the doctors and physios I saw. I have, however, spent the last 3 months on a structured programme of exercises to strengthen the muscles which support my joints, have lost over a stone in weight and felt confident enough to start couch to 5k. I try to run on soft ground and have taken the advice on here about pace. I have completed up to the end of the second run of week 5 and am experiencing a bit more pain in my hip and foot. It’s manageable and I am just trying to space out my runs (and the exercise classes I do) to help keep me going. I still have people telling me that running is the worst thing I could do, what do you think?

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Running is fairly well established as being good for the joints and knees invariably get stronger through running. If you do extra strengthening exercises, as linked to in the guide to the plan, then the supporting musculature will reduce the amount of bone to cartilage and bone to bone contact.

Hydration is also crucial as cartilage has a high moisture content and has more cushioning effect when fully hydrated.

Osteoporosis will make you more prone to fractures but the impact actually stimulates bone density, so will slow the degradation of bone strength, as well as improving balance.

However if you have other structural issues the impact may accelerate degradation.

My left knee has been a problem for me, partly caused by a non running injury. At one point it prevented me from running for eight months and I had to go back to very rudimentary strengthening exercises under the guidance of a physio, who told me that were I not already a runner, she would not recommend me starting.

It was slow progress, but I did get running again, although impact has to be kept minimal.

My problem is exacerbated by therapies for prostate cancer, which minimise my ability to build, rebuild and repair muscle. So while I did overcome the problem, I am fighting a losing battle and at present I can not run for more than ten to fifteen minutes before the knee grumbles and I have to walk. The other knee is beginning to present the same symptoms.

While running has transformed my life over the last eight and a half years, I do not want to do irreparable damage which will prevent me from walking. So at some point in the not too distant future I will probably have to give up the running. That sort of balance is something you need to consider.

Running may add wonderful extra colour to our lives, but walking is a day to day necessity.

Take care, take your time and enjoy your journey.

[Roxdog Graduate]

I think that if you want to run, are running and are also taking care of yourself, then just do what you want to do. I have osteoarthritis in both knees, which left me using a walking stick during a flare uo a few years ago. I started running and my knees are better than theh have been in years.I have read lots of information sbout how scans/xrays will diagnose arthritis, but those scans are a blunt instrument when it comes to measuring what we should or should not do. It sounds like you have a careful physio plan so are taking good care of yourself. I don't suffer with hip arthritis, so I have no knowledge of that, but I think a lot of doctors default to saying people 'should not' run. I have had comments made to me by acquaintances who know I have knee arthritis like ' you should do nordic walking instead' etc. Well, I think we all need to judge what we feel is good for ourselves, within reason. You obviously like running and the benefits may well outweigh the 'risks'. Good luck

[Floradora2 Graduate in reply to Roxdog]

I looked online and found lots of stuff about how knee arthritis didn’t need to stop you running. But nothing about hips or feet. To be honest, I thought it would be my foot which would be the biggest problem and it has got more painful but it is the hip I worry about most. I haven’t run today as I did a Pilates class this morning and felt that was enough. Will try run 3 of week 5 tomorrow and see how I do. Thank you for the advice.

[Oldfloss Administrator Graduate in reply to Floradora2]

womensrunning.co.uk/health/...

[Oldfloss Administrator Graduate]

We have had quite a few folk on here with similar issues and IannodaTruffe has given you some great ideas. We are all so different, so that what suits one person does not suit all.There is a wealth of information on this on the Arthritis UK site... and of course, the advice of your doctors is paramount also.

versusarthritis.org/news/20...

Well done for beginning this

[Floradora2 Graduate in reply to Oldfloss]

Thank you for the encouragement. We did the third run in week 5 today and I managed the whole 20 minutes running without a problem. I just took it slow. I am glad I held off going out yesterday. Think it’s just going to be important to go by how I feel each day and not push it too hard.