Six prevalent running discomforts that should not be disregarded, with suggestions for resolution and guidance on when to consult a medical professional for your symptoms.
Running, often considered a low-risk sport, can still lead to injuries for even the most seasoned runners. Pain is a clear indicator of an injury, and many of these can be overuse injuries as opposed to direct trauma. Common running ailments include shin splints, tendonitis, and IT band syndrome.
While excellent trail running shoes can provide some protection, they may not fully safeguard runners from injury. It is essential to recognize the symptoms and take steps to promote healing and prevent further injury.
Pain in the Side of the Knee: IT Band Syndrome
Pain on the outside of the knee is likely caused by IT band syndrome, a condition that affects the iliotibial band, a thick band of tissue running from the hip to the knee. This band helps stabilize both joints and is constantly engaged during running, making it a common source of discomfort for runners.
IFASIC Motion Analysis Laboratory director Irene S. Davis states that IT band issues usually start as a feeling of tightness around the knee and can progress to more severe pain during running. She explains that if the IT band structure is too tight, it may cause pressure against the lateral knee, leading to rubbing as the knee flexes and extends. Ignoring this pain can prolong the recovery period.
To alleviate IT band pain, Irene suggests performing regular local massages and stretching the IT band, while strengthening the hip muscles is essential for a long-term fix. Running coach Seth Buchwalter recommends foam rolling and stretching the IT band as effective ways to relieve pain, as well as cross-legged stretches and taking breaks for rest and recovery.
Pain in the Front of the Knee: Patellofemoral Pain Syndrome (Runner's Knee)
Pain localized to the front of the knee, specifically around the kneecap, may be related to Patellofemoral Pain Syndrome, also known as runner's knee. This condition occurs when the underside of the kneecap becomes inflamed due to increased cartilage strain during running.
Weak hip and knee muscles, as well as a faulty gait pattern, can lead to runner's knee. A forefoot strike pattern that eliminates impact force can help address gait issues, and focusing on strengthening hip and knee muscles can reduce symptoms. If the pain does not improve with additional rest or recovery modalities, it is recommended to seek medical advice.
Pain at the Bottom of the Foot: Plantar Fasciitis
Foot pain during running may result from Plantar Fasciitis, an inflammation of the connective tissue between the heel and toes. This condition is particularly common in runners and can cause discomfort or pain in the sole of the foot, with symptoms worst in the morning.
To alleviate Plantar Fasciitis pain, rolling the bottom of the foot with a lacrosse ball or similar object can be helpful. Wearing shoes with good arch support for temporary relief is recommended, but it is crucial to gradually wean away from support to prevent weakening the muscles of the arch. Minimal shoes, which elongate and stretch the plantar fascia, can improve flexibility and relieve pain over time.
Pain at the Back of the Ankle: Achilles Tendinitis
Pain in the back of the ankle may be due to Achilles Tendinitis, a condition affecting the tendon connecting the calf muscle to the heel. This tendon acts as a spring during running, and pain in this area should not be ignored.
Achilles Tendinitis can occur due to increased load on the posterior calf, such as when running uphill, or as a result of transitioning to a running shoe with a lower heel-to-toe drop. Gentle stretching and calf strengthening exercises, like heel raises, can be helpful in addressing this issue. Temporarily adding a small lift under the heel can also relieve the Achilles tendon until it recovers.
Proper rest, warm-ups/cool-downs, stretching, strength training, and appropriate running form are essential for preventing injuries. Runners should also be mindful of rocks and roots while trail running to avoid potential trips or falls. Overuse injuries are generally inflammatory, so cold application may be a good first line of self-treatment. If pain does not improve or worsens with time, seeking clinical care is advised.
Whether you're an experienced runner or a beginner, paying attention to persistent or worsening pain is crucial. Ignoring these issues can lead to long-term damage and prolonged recovery. Ensuring adequate rest and addressing issues promptly can help maintain a healthy and successful running journey.
Implementing injury prevention methods like proper warm-up and cool-down, stretching, and strength training can reduce the risk of health-and-wellness issues in fitness-and-exercise activities such as sports and running. For instance, addressing plantar fasciitis involves rolling the bottom of the foot with a lacrosse ball for relief, while slowly reducing the use of supportive shoes to prevent weakening the arch muscles. Similarly, achilles tendinitis can be alleviated through gentle stretching, calf strengthening exercises, and adding a temporary heel lift. Additionally, focusing on maintaining good running form, avoiding trail hazards, and addressing issues like IT band syndrome and patellofemoral pain syndrome early can ensure a successful and enjoyable health-and-wellness journey.
