Osteoarthritis: signs of wear and tear of the joints
Osteoarthritis is a disease of the joints caused by overuse, which manifests itself in a breakdown of the cartilage substance. A distinction is often made between primary and secondary osteoarthritis. Primary osteoarthritis is caused by 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 overloading such as axial misalignment or instability, injuries to the joint components, inflammation or metabolic diseases such as gout can lead to it. Other triggers are obesity 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 muscles that stabilize the joint can occur as sufferers try to relieve the painful joint in this way. As the disease progresses, deformities and instability occur, as well as a restriction of mobility. The final stage is ankylosis, the complete stiffening of the joint. Arthrosis can occur in any joint of the human body. However, they usually develop in the large joints such as the knee, hip, shoulder and elbow as well as the wrist and ankle.
Osteoarthritis due to jogging?
In principle, jogging does not lead to osteoarthritis in healthy people. As the cartilage tissue is nourished exclusively by 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 indeed contribute to the development of osteoarthritis. The joints affected are mainly the hips and knees. Although jogging is not as strenuous on the joints as soccer or tennis, it is more strenuous than swimming or cycling, for example. Osteoarthritis can be caused by excessive jogging with a weekly distance of more than 50 kilometers. Other risk factors include being overweight, excessive strain when untrained or a lack of regeneration phases.
Jogging with diagnosed osteoarthritis
Statistically speaking, osteoarthritis progresses at a similar rate in runners and non-runners, regardless of the stage of the disease. Low-intensity running can even stop or at least slow down the progression of osteoarthritis. However, there are a few things that people diagnosed with osteoarthritis should be aware of when jogging. Shoes are the most important piece of equipment. They must have good cushioning, as the feet carry two and a half to three times the body weight when jogging. Asphalt roads and excessive inclines or declines should be avoided as far as possible; soft forest or meadow paths are best. More frequent, shorter runs of 30 to 40 minutes are better for the joints than long runs once or twice a week. The duration of a run should be chosen so that no pain occurs during it. There should also be no swelling or restricted movement in the hours afterwards. Recovery phases are just as important as exercise. These should be kept long enough and filled with physical measures such as heat treatment in a sauna or infrared cabin. Regular sports medical examinations check the progress of the disease and ensure a correct running style. Jogging should be practiced purely as a recreational sport, as competitions have a negative effect on the progression of the disease due to the high intensity of exertion. To treat osteoarthritis, regular jogging should be combined with strengthening exercises for the joint-stabilizing muscles and coordination training. This supports the joint and prevents injuries caused by tripping or falling while jogging. For further prevention, a stretching session is recommended after jogging. This does not put any strain on the joints, but keeps the tendons and ligaments elastic. During the first few minutes of the running session, you may experience so-called start-up pain. However, this should not last long. If the pain persists after ten minutes or intensifies over time, the body is sending a clear alarm signal. The intensity of the exercise should then be reduced, and it may also be advisable to consult your doctor. Taking painkillers is highly counterproductive here, as medication suppresses the warning that the body sends through the pain signals. The risk of damage to the musculoskeletal system increases, and regular use of painkillers also damages detoxifying organs such as the liver and kidneys.
Alternative sports
If jogging is out of the question due to osteoarthritis, it is advisable to switch to sports that are easier on the joints. With significantly less strain, these can also slow down or at best stop the progression of the disease. As with all joint diseases, swimming is also the best way to treat osteoarthritis. While the water removes a large part of the body weight, the muscles build up through the movement against the water resistance. Backstroke and crawl swimming are ideal, as they avoid twisting movements in the hips and knees. In second place is cycling, either on the road or on an ergometer. This requires the bike to be set up correctly so that the joints are put under as little strain as possible. A high number of gears allows the resistance to be precisely adjusted to the physical capacity. If you have osteoarthritis, you should ride with low resistance and a high number of pedals. Another alternative to jogging is Nordic walking. The walking motion absorbs hard impacts better and some of the body weight is taken on by the poles. In winter, cross-country skiing is an ideal alternative to Nordic walking.
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