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Running from Pain



— April 9, 2017

Running from Pain

  • Avoiding Three Common Injuries when it comes to running.

Like other sports, running is all good until something hurts. “Running is a high-impact sport that can place stress on the body, and with that stress comes some risk,” says personal trainer Jari Love, CEO and founder of Get Ripped! (, @jarilove). “Not surprisingly, most of the injuries happen to your lower body, which absorbs most of the impact due to running.” The top three running injuries include:

1 Runner’s knee

1 Runner’s knee (known in doctorspeak as patellofemoral pain syndrome) refers to pain in front of the knee and around the kneecap, or patella, and can have a number of contributing factors, such as misalignment of the kneecap. It makes stair climbing and kneeling painful. This injury is often a result of too much too soon, says Love. “Reduce your risk by slowly and gradually increasing the intensity of your training.” Wearing properly fitted shoes and strengthening the quad helps.

2. Shin splints

Pain along the inner edge of the shinbone associated with running is due to inflammation of the tendons and muscles along this bone. Worn out shoes and sudden changes in running routines are often to blame. “Shin splints sometimes hurt even when walking,” says Love. “They usually heal on their own as the body adapts. But if the problem persists, then some physiotherapy may be needed to alleviate the stress.” Ice and rest work best.

3. Plantar fasciitis The plantar fascia is a band of connective tissue on the bottom of the foot that runs from the heel to the toes; inflammation of this tissue is called plantar fasciitis. Making its presence known with nasty heel pain, plantar fasciitis is While it’s softer to run on trails, with cushioning also comes instability, says Podesta. “When you train on a softer surface you have to strengthen muscles that support your ankle.”


Mud is not only unstable but often caused by inadequate footwear or improper technique, says Love. “It results in microscopic tears in the, which then loses its ability to support the arch.” Ease the pain by reducing the volume and intensity of your workout. You can massage the area by rolling your foot over a small foam roller or golf ball.

What Surface Do You Run On? Concrete: It’s the most convenient surface there is, but concrete can be a beast when it comes to your body. Running on concrete creates the most shock to a runner’s legs, says Luga Podesta, MD, director of sports medicine at St. Charles Orthopedics in East Setauket, New York. “It’s a very hard, stable surface. From a footwear/sock wear perspective, you need more cushion to protect you from the forces.” In addition, running on concrete creates more stress up your knees, so exercises that strengthen leg muscles should also be included in your training program.

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