Osteoarthritis: Wear and tear of the joints
Osteoarthritis is an overload-related disease of the joints characterized by the breakdown of cartilage substance. Often, a distinction is made between primary and secondary osteoarthritis. Primary osteoarthritis arises from an inferiority of the cartilage tissue, the cause of which is still unclear. Secondary osteoarthritis develops over time and can be caused by several factors. Mechanical overloads such as axis defects or instabilities, injuries to joint parts, inflammations, or metabolic diseases like gout can lead to it. Other triggers include overweight or heavy physical work over several years.
Swelling of the joint and pain during movement or at rest are the main symptoms of osteoarthritis. In addition, severe tension in the joint-stabilizing muscles can occur, as those affected try to relieve the painful joint in this way. In the further course of the disease, deformities and instability as well as a restriction of mobility occur. The end stage is ankylosis, the complete stiffening of the joint.
Osteoarthritis can occur in all joints of the human body. However, it usually forms in the large joints such as the knee, hip, shoulder, and elbow, as well as in the hand and ankle joints.
Osteoarthritis from jogging?
In healthy people, jogging generally does not lead to osteoarthritis. Since cartilage tissue is nourished exclusively through loading and unloading, jogging can even prevent osteoarthritis. People over 55 who jog regularly report fewer joint complaints than the average population. Under certain circumstances, however, jogging can contribute to the development of osteoarthritis. The affected joints are mainly the hip and knee. Jogging is not as hard on the joints as football or tennis but is more strenuous than, for example, swimming or cycling. Osteoarthritis can develop from excessive jogging with a weekly distance of more than 50 kilometers. Other risk factors include overweight, excessive strain in an untrained state, or lack of recovery phases.
Jogging with diagnosed osteoarthritis
Statistically, osteoarthritis progresses at a similar rate in runners and non-runners, regardless of the stage of the disease. Running at low intensity can even stop or at least slow down the progression of osteoarthritis. However, there are some things that people diagnosed with osteoarthritis should consider when jogging. Shoes are the most important part of the equipment. They must have good cushioning, as the feet bear two and a half to three times the body weight when running. Asphalt roads as well as excessive inclines or declines should be avoided as much as possible; soft forest or meadow paths are best. For the joints, more frequent, shorter runs of 30 to 40 minutes are better than long distances once or twice a week. The duration of a run should be chosen so that no pain occurs during it. Also, in the hours afterward, there should be no swelling or movement restrictions.
Just as important as movement are the regeneration phases. These should be long enough and filled with physical measures such as heat treatment in a sauna or infrared cabin. Regular sports medical examinations check the course of the disease and ensure a correct running style. Jogging should be done purely as a recreational sport, as competitions can negatively affect the course of the disease due to the high intensity of the load. For the treatment of osteoarthritis, regular jogging should be combined with strengthening exercises for the joint-stabilizing muscles and coordination training. This supports the joint and prevents injuries from tripping or falling while jogging. For further prevention, a stretching session is recommended after jogging. The joints are not stressed, but the tendons and ligaments are kept elastic.
In the first minutes of the running session, a so-called starting pain can occur. However, this should not last long. If the pain still persists after ten minutes or increases over time, the body sends a clear warning signal. The intensity of the load should then be reduced; a consultation with the treating physician may also be advisable. Taking painkillers is highly counterproductive here because medications suppress the warning that the body sends through pain signals. The risk of damage to the musculoskeletal system increases; moreover, regular intake of painkillers damages detoxifying organs such as the liver and kidneys.
Alternative sports
If jogging is not an option due to osteoarthritis, switching to joint-friendly sports is recommended. Even with significantly less strain, these can slow down or ideally stop the progression of the disease.
As with all joint diseases, swimming is also best suited for osteoarthritis. While the water takes off a large part of the body weight, the muscles build up through movement against the water resistance. Backstroke and freestyle are ideal because rotational movements in the hips and knees are avoided. Cycling comes second, either on the road or on an ergometer. The prerequisite for this is the correct adjustment of the bike so that the joints are stressed as little as possible. A high gear count allows precise adjustment of the resistance to physical performance. In osteoarthritis, cycling should be done with low resistance and a high cadence. Another alternative to jogging is Nordic walking. The walking movement cushions hard shocks better, and part of the body weight is taken over by the poles. In winter, cross-country skiing is an ideal alternative to Nordic walking.
