Running & Walking with Knee Arthritis

Knee pain due to arthritis is disabling and makes walking, jogging and running difficult. However, a few tips may make it easier.

1. Shorter strides: Take short, quick steps and try to land softly on your mid-foot.
2. Joint support: Consider using kinesiology tape or a light compression sleeve if it helps your joint feel stable.
3. Listen to pain: Stop if you feel sharp pain or notice a heavy flare-up. As your muscles get stronger, running should make your knees feel better. If pain starts to get worse, stop running and rest for a day or two, but don’t use it as an excuse to stop moving entirely. Use a journal to track what you did last time and to guide your next workout.
4. Start slow and increase slowly: Start with slow walks, then fast walks and then progress to runs.
5. Do strength training of muscles: It improves balance and helps prevent running injuries.
6. Manage your distances: Reduce your running distances compared to younger age, else you will overwork your joints and hurt them.
7. Recovery, Recovery, Recovery: Good warm up and cool down mandatory.
8. Cross train: As you get older the body naturally takes longer to repair itself.
9. Shoes are important: Throw out old trainers. Get cushioned but supportive trainers. Stay away from minimalist shoes.
10. Experiment with different running terrains: Flat and uphill are okay; avoid downhill terrains. Softer terrain such as grass, dirt, sand, treadmills and water running in a pool can reduce impact on the joints. Avoid hard terrains.
11. Get to know your knees: Behave wisely to avoid flareups and change patterns daily.
12. Get foot support: Orthotics help foot function in a more anatomically correct position and can lessen the load on overworked joints.
13. Stretch tight muscles: Target hamstrings, quadriceps, piriformis and calf muscles.
14. Check your weight: Every kg of weight reduces the load on knees by 4X. Anti-inflammatory foods will reduce activation of inflammation.

Dr Suman CPS
Consultant orthopaedic surgeon
Sports injuries and arthritis specialist
VGM Hospital