Running is an enjoyable and healthy sport, but it can be tough on the body, including the legs, feet and especially the knees. It is also one of the easiest ways to get oneself in pain. It goes without saying that your feet take the brunt of the punishment on your run. Each one pounds the ground some 800 times per mile. The impact and stress of running is sometimes hard on the muscles and joints; especially if you ignore early warning signs. One of the early sign is Pain. Any structural flaws in your feet or slight imbalances in your stride will eventually result in an ache here or there. Pain, while running, is common and it often affects the hips, knees, ankles, and feet of runners.
Why does one face pain while running?
Pain can be defined as "the penalty for violating the principle of nature". Pain is confirmation of our fear, it signals us that we are doing something wrong and need to stop and change something. Certainly, fear could appear even without any pain, just in anticipation of getting it, and prevent us from any activity in this direction. Thus, pain is the evidence that you got where you are not supposed to be. It means that your body is over the boundaries of its own abilities to deal with surrounding. There are various causes of pain while running:
- Wearing incorrect shoes can result into pain. Footwear for running should be fitted at a specialist shop and replaced regularly.
- Some people simply are not built for distance running; most successful runners are ectomorph, which means they are naturally lean and light-boned. Being ultra-fit will not help you if you are built like a Chieftain tank.
- Doing too much high-impact exercise, or increasing your training program drastically within a short time.
- Having tight leg muscles.
- Bad running posture which causes muscle imbalances.
What treatment should one consider?
Even a subtle, intermittent ache should be iced as soon as possible after a run to reduce inflammation. Slap on an ice pack or rub the afflicted area with an ice cube for 20 minutes. An anti-inflammatory pill taken post-run can help if the pain demands it.
How to avoid Pain?
In order to prevent pain one can refer to the following guidelines:
- Always warm up for a run by walking for 5 - 10 minutes first, especially if you are new to it.
- Limit mileage increases to 10 percent per week.
- Add speed-oriented training in small doses.
- Don't overstride; develop a short, economical stride.
- Stay off the hardest and softest surfaces, like sidewalks and tall grass.
- Make sure you have enough rest days to allow your body to recover.
- Replace shoes within every 500 miles.
- Regularly strengthen and stretch your running muscles and tendons, especially those you've injured before.
Although there are risks, like any impact sport, running pain don't need to stop you from enjoying your hobby. As long as you take the proper time to prepare for your exercise, and use the right equipment just like in any other form of exercise, you should be able to avoid any pitfalls. And if you do suffer any pain, by knowing the symptoms, you can treat it before any serious injury is caused.
