Running can be hard on the body, and even with proper form and stretching, overuse injuries can occur. Here are some early signs to look out for and what you can do to stop the pain as soon as it starts.
- A dull achy or burning sensation along your arch of your foot or at the bottom of your heel. It is usually worse first thing in the morning.
- Rest your feet. Running through the pain can delay your healing. Ice your foot and roll the bottom of your foot on a golf ball or frozen water bottle for 15 minutes at a time. Get your shoes checked to make sure you have proper footwear. Choose softer surfaces to run when returning to running.
Iliotibial Band Syndrome (ITB Syndrome)
- Pain on the outside of the knee that can radiate up and down the leg when walking downstairs. It commonly will decrease while running.
- Foam roll throughout the ITB from the hip to the knee. Ice after running. Strengthen your hip abductor muscles for stabilization.
- Pain that lingers above your heel and below your calf. May be accompanied by swelling.
- Stretch and foam roll through your calves. Ice after running. Once the swelling has decreased, start strengthening exercises for your calves or cross train with pool running and the elliptical.
- Pain below the kneecap that is worse with longer runs, uphill runs or stair climbing.
- Reduce the length of your runs and stop when you start to feel the pain. Run on flatter, even surfaces. Ice after your runs. Stabilize with quad strengthening exercises.
- Pain on the side or front of the shin that typically lessens as you warm up.
- Reduce your mileage and do not run through the pain. Slowly increase your mileage to no more than 10% each week. Cross-train with swimming and cycling. Ice after your runs and stretch through your leg muscles. Self-massage to the area is also beneficial.
We can help you stop suffering with the pain from any of these injuries. The sooner you get treated, the quicker you can return to your running routine.
Guest post by Dr. Dawn Yoshioka, DC, of Embrace Healing & Wellness. Dawn created her practice to provide the most comprehensive care to her patients. She always had the dream that she could help people as a whole, rather than treating just the symptoms of disease. Contact her at firstname.lastname@example.orgLeave a reply →