It is a common misconception that running is bad for your knees but the truth is everyone is different. For some people, running may not be the right exercise due to arthritis or a musculoskeletal condition.
People who have arthritis can benefit from engaging in a regular exercise program (such as jogging) since it may help to strengthen the joints, and muscles, and is beneficial to one’s general health.
Here are some other great tips for comfortably jogging with arthritis.
Tip #1: Decide what works for you
It’s important to choose an exercise you feel comfortable with. Gyms are great but making the most of being outside during these summer months might be a better choice for many people.
Getting outside in nature has been proven to improve your mood, from the serotonin-boosting sunshine to being among the greenery in your local park.
Tip #2: Warm up and cool down
It’s critical to stretch your muscles before and after physical activity to reduce the risk of injury. This is especially true with arthritis.
A decent warm-up should incorporate a blend of stretching and strengthening exercises along with balance training.
Spend five minutes cooling down afterward, stretching out your major muscle groups and your hips, knees, and ankles. Massage, compression stockings, and a hot shower can also help you to recover.
Tip #3: Set realistic goals
Set practical and easily attainable goals and gradually increase the amount you do in each session, so your body gets used to any extra activity.
Tip #4: Try different jogging exercises and terrains
Try different terrains and see what works best for you. Some individuals may find it more difficult to run downhill, so they should stick to the flat or off-road trails.
Mixing walking, glute, quad, hamstring, and calf flexibility workouts with low-impact aerobic activities like aqua running can help you get in better shape.
Tip #5: Wear the right footwear
Running shoes are often toted as nice accessories to better facilitate the run but when running with arthritis the right shoes are literally a requirement. It is often a good idea to get fitted for running shoes by professionals but at the very least you should wear custom supportive insoles.
Proper support and shock absorption will make the difference between an enjoyable and an unpleasant jog.
Tip #6: Eat well and stay hydrated
You don’t need to start an all-new diet when starting a jogging routine with arthritis. Keep things simple by eliminating high-sugar and high-fat items from your diet. Consume plenty of fruits, vegetables, and whole grains. These will help you to feel full and energized and keep your blood sugar stable.
Consuming protein will keep your muscles fed and make for a faster more comfortable recovery.
Make sure you drink plenty of water to keep your joints lubricated. Try at least 6 to 8 glasses of water each day. Water, low-fat milk, lower-sugar beverages, tea, and coffee are all acceptable ways to meet this requirement.
Tip #7: Check-in with your Pain Specialist
If you have been diagnosed with arthritis it is essential that you schedule regular visits with your pain specialists. They can help evaluate your current pain levels as well as help discuss your long-term treatment options.
Arthritis Relief Institute offers same-day consultations. Call today to schedule yours!