04 Aug Top 5 strategies for outrunning arthritis

Exercise plays a pivotal role in the management and treatment of arthritis, but it is important to minimise the impact running can have on the joints – and actually enjoy it!

Winter is officially coming to a close…and as the weather heats up, so does the prospect of all sorts of fun runs and outdoor challenges. We know exercise plays a pivotal role in the management and treatment of arthritis, but it is important to have a balanced training program, so that we minimise the impact running can have on the joints – and actually enjoy it!

Here are 5 exercise strategies to ensure you prepare for your running event effectively.

1. Do more than run.

Incorporating strength and mobility training into your routine will ensure your joints remain stable and capable of absorbing impact. Strength training will iron-out any weaknesses or imbalances in your body, and improve your running mechanics.

2. Recover effectively.

Stretching, foam rolling, compression, heat, ice, massage. There are tons of different ways that you can recover from your training. An Exercise Physiologist will be able to give you the tools to recover effectively.

3. Warm up REALLY well.

Running when it is still a bit cold can make symptoms temporarily worse. If you are competing in an event, allow yourself 15-20 minutes longer than normal to go through a comprehensive warm up – especially if the event is early in the morning.

4. Get some coaching.

Running is a skill, and your gait pattern can effect more than just how fast you run – it can change the impact of running, make it more efficient (so you use less energy) and even reduce pain. There are loads of recourses available on the net, but consider getting some expert advise.

5. Keep a training diary.

Some days will be good, others not-so-much. Keeping a training diary will keep you motivated, keep you accountable, and allow you to see the progress you have made.

Andrew is an Exercise Physiologist and Director of Rebound Health in Sydney. For more information, check out www.reboundhealth.com.au.