There is nothing worse to a runner than having a constant nagging pain for an entire training run or race. First, annoyance and irritation set in. Then, as the pain doesn’t subside and even gets worse with every slam of the shoe on the road, fear and anxiety creep in. It’s fear that this running pain could derail your training and blast any hope of running your PR during your next race.
Whether you run to race or simply run for enjoyment, you’re probably no stranger to the typical aches and pains of running. However, there are ways to avoid the worse running pain that can even lead to injury.
1. Runners Who Warm Up Have Less Pain
It doesn’t matter whether you’ve been running for years or you’re just starting out. Warming up properly is essential to preventing injuries. Before each run, properly warming up the muscles can be the difference between keeping your muscles and tendons ready for action or ending up having stop because of pain. It can also help you stay pain-free while running in the most common areas: knees and hips. Furthermore, if you’re a new or returning runner, you may want to start out slowly with a regular walking program. By have a regular walking routine first, you’re introducing – or reintroducing – your muscles to running. This helps strengthen those muscles and tendons that are most important for injury prevention and help you run with little pain.
2. Want To Avoid Running Pain? Follow A Training Plan
One of the leading causes of injury and running pain is following a training plan that doesn’t work for you – whether it’s too hard or too easy. Furthermore, doing the wrong kind of training could result in unnecessary pain that may linger. The best training plans are individualized for you at your physical fitness level. A sensible training plan will most likely include progression with adequate rest periods. Getting a coach or an athletic professional that can give you a training plan and make sure you’re following it is also a good way to avoid running pain that may lead to injury.
3. Foot Pain While Running? Try Wearing The Right Shoes
The feet are one of the top areas that runners complain about. Not only can the arches hurt, but it can also lead to pain in the ankles, knees, hips, and even the back. This pain can linger during and even after a run. It can be an indication of an underlying issue, such as alignment problems and under or over pronation. However, many times it’s simply from having the wrong shoes. Being adequately fitted for shoes and having the right kind of shoes for the type of running (trail versus road, for example) can mean running pain-free. Other footwear that can help with foot pain is arch supports and custom orthotics.
4. Make Sure You Have The Proper Form
From the wrong kind of stride to misaligned knees and even upper body placement, many runners have the wrong form. Having the wrong form while running is a leading cause of pain and can even result in chronic injuries. By working on the stride to strengthening the core and upper body, you can improve your form and even quicken your race times. Having a professional take a look at your form is extremely helpful in remaining pain-free and, most importantly, injury-free while running.
OSR Can Help You With Your Running Pain
From running analysis to injury-prevention programs, OSR Physical Therapy can help you with your running. We have programs that can help you stay pain-free during track season, or simply beat your PR if you’re a weekend warrior. Whether your pain is minimal and is caused by something as simple as form or you have an ongoing injury, we can put together a plan that’ll work for you. Contact us today to see one of our physical therapists or athletic trainers that specialize running, and see the difference it can make.
