Running Injury

Looking to prevent and treat running injuries? Then this section is for you. Here you’ll find my best articles and resources on how to avoid, deal with, manage as well as treat common running injuries.

Runners’ Guide to Calf Strain Prevention: Essential Tips and Exercises

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Searching for effective ways to prevent calf strains while running? You’ve landed in the perfect spot!

As a runner who has experienced the agony of calf strains, I understand how they can disrupt your training and progress!

And we definitely don’t want that, do we?

Here’s the deal: keeping your calves in tip-top shape is crucial for your running journey. Think of your calves as the trusty engines that power every step you take. So, how about we arm ourselves with some nifty strategies to keep those calf strains at bay? Remember, it’s always better to play it safe now than to wish you had later!

No more worries.

In this article, I’ll be sharing personal strategies and exercises that I’ve found effective in preventing calf strains. I’m going to spill all the secrets – from dynamic warm-up routines that get your calves ready to rumble to the best stretches and strength exercises that will fortify them against strains.

Sounds like a good deal?

Then, let’s get started.

What Are Calf Strains?

As someone who’s experienced the sharp sting of a calf strain mid-run, I can tell you firsthand just how crucial it is to understand what calf strains are. Picture this: you’re out on a run, feeling great, when suddenly there’s a sharp pain in your lower leg – that’s the reality of a calf strain.

Let me explain

The calf muscles, situated at the back of the lower leg, play a pivotal role in running and many other lower-body movements. The calves are made up of two primary muscles:

  • Gastrocnemius: This is the larger of the two calf muscles and forms the visible “bulge” when the calf is flexed. It has two heads and crosses both the knee and ankle joints.
  • Soleus: The soleus is a deeper, flat muscle that lies beneath the gastrocnemius. It is primarily responsible for plantar flexion of the foot.

A calf strain is essentially a cry for help from these muscles. It happens when there’s damage or tearing to these muscle fibers, often during a run or jump. Picture a rope fraying under too much tension – that’s what’s happening to your muscle fibers during a strain.

Calf strains come in three grades, each more serious than the last. Let me elaborate.

  1. Grade I: Mild strain involving minimal tearing of muscle fibers. Symptoms may include minor discomfort and stiffness.
  2. Grade II: A moderate strain characterized by partial tearing of muscle fibers. This grade typically presents with more noticeable pain, swelling, and difficulty walking.
  3. Grade III: A severe strain involving a complete tear of the muscle or tendon. This is the most painful and debilitating form of a calf strain, often calling for medical attention.

Common Causes of Calf Strains

Calf strains can result from a variety of factors, including:

  • Overexertion: Pushing the calf muscles beyond their capacity through intense or sudden physical activity, such as sprinting or jumping.
  • Muscle Imbalances: Weakness or imbalance in the calf muscles, often due to inadequate stretching or strength training.
  • Inadequate Warm-Up: Failing to warm up properly before physical activity can increase the risk of calf strains.
  • Dehydration: Insufficient hydration can lead to muscle cramps, making the calf muscles more susceptible to strains.
  • Poor Running Form: Incorrect running techniques, such as overstriding or excessive heel striking, can strain the calf muscles over time.

How to Prevent Calf Strains in Runners

To prevent future calf strains, it’s all about making smart, proactive changes to your routine. By doing so, you can bolster the strength and resilience of your calf muscles, ensuring they’re ready for whatever challenges come their way.

Here’s a guide to keeping your calves happy and strain-free:

Stretch Your Calves

Once you’ve recovered from a calf strain, start with some gentle stretching. This isn’t about testing your flexibility limits; it’s about maintaining muscle suppleness and preventing future injuries.

Flexible calf muscles are less prone to strains and play a crucial role in maintaining good running form and overall lower limb health.

Remember, stretching should never be painful. If it hurts, ease up a bit. Here are some effective calf stretches:

Let’s dive into some awesome calf stretches.

Calf Chair Stretch:

How to Do It: Sit on a chair with one leg extended straight in front of you. Rest your heel on the floor and gently pull your toes back towards you. You should feel a deep stretch in the calf of the extended leg.

Why It’s Great: This stretch gets deep into the calf muscles, targeting both the gastrocnemius and soleus muscles. It’s perfect for a focused stretch that you can control the intensity of, depending on how far you pull your toes back.

Floor Stretch:

How to Do It: Sit on the floor with your legs stretched out in front of you. Loop a towel or resistance band around the ball of your foot and gently pull back, keeping your knee straight. You’ll feel the stretch along the back of your lower leg.

Why It’s Great: This floor-based stretch allows you to stretch your calf muscles gently while keeping your back and legs in a comfortable position. It’s an excellent way to release tension after a run or as part of a cool-down routine.

Wall Stretch:

How to Do It: Stand facing a wall with your hands on the wall at about chest level. Place one foot behind you, keeping it flat on the floor, and lean forward slightly, bending your front knee while keeping the back leg straight.

Why It’s Great: The wall stretch is a fantastic way to target the calf muscles, especially the gastrocnemius muscle. It’s easy to do anywhere you have a wall and can be easily adjusted for intensity by changing the distance of your feet from the wall or the depth of your lean.

Standing Stretch:

How to Do It: Stand up straight, then step one foot back. Keep your back heel on the ground and bend your front knee slightly. Lean forward until you feel a stretch in the back leg’s calf.

Why It’s Great: This stretch is quick, easy, and doesn’t require any equipment. It’s perfect for a mid-run stretch or to quickly release tightness in your calves anytime,

Warm Up Every Time

Never skip your warm-up! It’s like a pre-adventure pep talk for your muscles.

So, what’s the game plan for a top-notch warm-up? Easy peasy! Begin with a gentle 5-minute jog. This isn’t about speed; it’s about waking up those muscles and getting them in the groove.

If you’re gearing up for an interval workout, perform a few dynamic stretches to fire up your muscles before starting the work.

Here are the exercises you need:

  • Jumping Jacks (2 minutes): Start with 2 minutes of jumping jacks to gently elevate your heart rate and initiate overall body warming.
  • Ankle Circles (1 minute per leg): While standing, lift one foot off the ground and perform ankle circles in both directions. Repeat with the other leg. This exercise helps increase ankle mobility.
  • Toe Taps (1 minute per leg): Stand with one foot on the ground and tap the toes of your other foot forward, backward, and to the sides. This motion gently engages your calf muscles and helps improve circulation in the lower legs.
  • Calf Raises (2 sets of 15 reps): Stand with your feet hip-width apart. Slowly rise onto the balls of your feet, lifting your heels as high as comfortable, and then lower them back down. This exercise specifically targets your calf muscles.
  • Dynamic Calf Stretch (2 minutes): Perform dynamic calf stretches by stepping one foot back and gently pressing the heel to the ground, then alternating with the other foot. Move in a controlled, rhythmic fashion to increase calf muscle elasticity.
  • Leg Swings (1 minute per leg): Hold onto support, if needed, and swing one leg forward and backward in a pendulum motion. This exercise helps increase blood flow and flexibility in your calf muscles.

Here’s my favorite routine.

Calf-Strengthening Exercises:

Strengthening your calf muscles is crucial in any runner’s injury prevention strategy. Strong calves not only handle mechanical stress better, reducing the risk of strains and tears, but they also enhance your running efficiency.

Let’s explore some exercises to bolster your calf strength:

Beginner Level:

  1. Calf Raises: Stand with your feet hip-width apart, rise onto your toes, and then lower your heels back to the ground. Start with two sets of 15 reps.
  2. Resistance Band Calf Raises: Secure a resistance band under your toes and hold the ends in your hands. Perform calf raises as described above while pulling up on the band for added resistance.

Intermediate Level:

  1. Single-Leg Calf Raises: Perform calf raises on one leg at a time to increase the load on each calf. Begin with two sets of 10 reps per leg.
  2. Box Jumps: Find a sturdy box or platform and jump onto it, landing on the balls of your feet. Step down and repeat. Start with a lower box height and gradually increase it as you progress.

Advanced Level:

  1. Calf Raise Variations: Perform calf raises with your toes turned inwards and then outwards to target different areas of the calf muscles. Aim for two sets of 15 reps for each variation.
  2. Calf Raises on an Incline: Stand on an incline board or step with your heels hanging off the edge. Perform calf raises to maximize the range of motion.
  3. Calf Press Machine: If you have access to gym equipment, use the seated calf press machine to load your calves with weight. Start with a weight that challenges you but allows proper form, and aim for three sets of 12 reps.
  4. Plyometric Calf Exercises: Incorporate exercises like calf jumps or bounding to build explosive strength and endurance in your calf muscles. These exercises are high-impact and should be approached with caution, especially if you’re new to plyometrics.

Improve Your Running Form

Another thing you can do is to improve your running technique.

Instead of moving forward, focus on bringing your feet under your center of gravity and your knees are slightly bent. This is the essence of the midfoot strike. Imagine you’re landing on the rear part of the ball of your foot instead of the toes.

Check the following YouTube Tutorial to help you achieve the optimal foot strike.

What’s more?

Try increasing your cadence by around 4 to 8 steps per minute. By upping your stride turnover per minute, you’ll have to move your legs faster, which cuts the times for excessive knee bend.

This, overall, should reduce the load on your calf muscle. That’s a good thing if you ask me.

Don’t Overtrain

Pushing your calves too hard in your running regimen? That’s a one-way ticket to Overtrainingville, with a likely stop at Calf Strain Central.

Sur, you want to improve your running performance, whether losing weight, running a sub-20-minute 5K, or whatever, but that’s no excuse for overdoing it.

Overdoing it leads to many injuries, not just calf strains, period.

Work your way up to more intense training gradually and slowly.

Pay attention to your body when running so you can still train but not overstrain. Once you want to take your runs to the next level, do your research, consult a coach, and then do so slowly and gradually.

Here’s what you need to pay attention to:

  • Persistent Calf Soreness: Unlike normal muscle fatigue, this soreness lingers and doesn’t improve with regular rest.
  • Reduced Calf Strength and Performance: Finding it harder to push off or noticing a decline in your running efficiency? Your calves might be overworked.
  • Increased Stiffness and Reduced Flexibility: Your calves feel tight and less pliable, especially in the morning or post-run.
  • Swelling or Tenderness: Overworked muscles can become inflamed, leading to swelling or tenderness in the calf area.
  • Frequent Calf Cramping: Regular, painful cramps in your calves during or after runs.
  • Changes in Running Form: Overtrained calves can alter your running gait, which can lead to other injuries.

If you notice more than a few of the above red flags, it’s time to scale back your training—or stop altogether. The key is to prioritize health—not the miles.

 

Prevent Shin Splints: Expert Strategies for Pain-Free Running Success

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Are you on the lookout for effective ways to keep shin splints at bay while running? If so, you’ve come to the right place.

As a runner, I understand all too well the frustration and discomfort of dealing with shin splints, or medial tibial stress syndrome as it’s officially known. It’s a common issue that can throw a wrench in your running plans, regardless of whether you’re a beginner or a seasoned pro.

It’s also almost like a rite of passage for us runners, but honestly, it’s one we’d all happily skip.

But don’t worry, it’s not all doom and gloom!

Here’s the bright side: With some savvy know-how and a proactive game plan, you can totally sidestep (pun intended) shin splints. And guess what? That’s precisely what we’re diving into today!

In today’s article, we’re going all-in on shin splints. I’m talking top-notch, science-backed tactics to help you kick shin splints to the curb for good. We’ll break down the nitty-gritty of why these nuisances crop up in the first place, dish out some top-notch prevention tips, and even throw in some tried-and-true remedies.

Sounds like a good deal?

Let’s get to it then.

What Are Shin Splints?

Shin splints is a common lower-leg ailment that plagues runners.

Let’s say you’re out for a run, feeling the wind in your hair, and suddenly, a sharp pain shoots up your shinbone. That’s the hallmark of shin splints. Sometimes, it’s a mild ache that lingers, and other times, it’s a sharp, throbbing pain that really grabs your attention, especially while logging the miles.

So, what are the tell-tale signs that you’re dealing with shin splints? Let’s break them down:

  1. Pain Along the Shinbone: The classic symptom. It starts off as a pain along the inner border of the tibia and, if left unattended, can spread out and make a bigger scene.
  2. Tenderness to Touch: Give your shin a gentle poke. If it feels sore or tender, that’s shin splints ringing the alarm bell.
  3. Pain Level-Up During Activities: Whether you’re running, jumping, or even just brisk walking, if the pain decides to turn up the volume during these moments, shin splints are likely the culprits.
  4. The Post-Workout Ouch: Done with your run? Well, shin splints might not be. They often like to linger and remind you of their presence even after you’ve cooled down.
  5. Swelling Squad: Sometimes, shin splints bring along a friend – mild swelling. It’s their way of saying, “Hey, we’re really here!”

Left untreated, shin splints can lead to more severe issues, such as stress fractures, which require even longer recovery periods. As runners, we depend on the strength and health of our legs to pursue our passion. Understanding shin splints and their implications is the first step toward effective prevention and treatment.

Without further ado, let’s tackle the exact measures you need to take to safeguard your legs from the pesky shin splints.

Start Slow

As a runner, it’s crucial to understand the importance of starting slow. It’s easy to get caught up in the excitement and push too hard, too fast, which can lead to overuse injuries like shin splints. Remember, it’s not just about how fast or how far you can go; it’s about building endurance and strength gradually.

When you increase your training volume or intensity too quickly, you risk sending your lower legs into a state of shock. Instead, adopt a gradual and gentle approach.

Instead of falling headfirst into this classic pitfall, here’s a smarter strategy: take it slow and steady. It’s all about the gradual and gentle approach. If you’re just starting out on your fitness journey, consider the trusty walk/run method.

That means dedicating 20 to 30 minutes to alternate between jogging and walking every other day. If you’re looking for the full playbook on this technique, I’ve got a detailed post that’ll guide you through every step – just click right here.

Next, increase your weekly mileage by no more than 10%. This conservative approach ensures your body adapts to the stress of running without being overwhelmed.

Building Shin Resilience: The Role of Strength Training

Strength training is key for not only boosting overall power but also preventing injury. Shin splints are no exception.

So, what’s the secret sauce? It’s all about working on your feet, ankles, calves, and hips – the trusty support squad for your shins. Strength training plays a vital role in preventing shin splints by enhancing the resilience of the muscles surrounding your shins. A stronger lower leg can better absorb shock and stress, reducing the burden on your shins during running.

Ready to get started? You can easily weave these exercises into your warm-up routine or treat them as a stand-alone shin splint workout. Shoot for 12 to 15 repetitions of each exercise, and shoot for two to three sets to truly power up those legs.

Incorporate these strength exercises into your routine to help prevent shin splints:

  1. Calf Raises
    • Stand with your feet hip-width apart.
    • Rise up onto your toes, lifting your heels as high as possible.
    • Lower your heels back down, then repeat.
    • Perform 3 sets of 15-20 repetitions.
  3. Toe Taps:
    • Sit on a chair with your feet flat on the floor.
    • Lift your toes upward while keeping your heels on the ground.
    • Lower your toes back down.
    • Perform 3 sets of 15-20 repetitions.
  4. Ankle Alphabet:
    • Sit or lie down with your legs extended.
    • Pretend your big toe is a pen, and write the alphabet with your ankle.
    • Perform this exercise for both ankles.
    • Aim for 2-3 rounds of the full alphabet for each ankle.
  5. Resistance Band Exercises:
    • Use a resistance band to perform exercises like dorsiflexion and plantarflexion.
    • For dorsiflexion, anchor the band around a sturdy object and hook it around your toes. Pull your toes toward your shin against the resistance.
    • For plantarflexion, anchor the band to your ankle and point your toes downward against the resistance.
    • Perform 3 sets of 15-20 repetitions for each exercise.

Stretching For Preventing Shin Splints

While there’s some debate about the role of stretching in injury prevention, I’ve found that it certainly helps in managing shin pain.

Stretching your posterior leg muscles and the muscles around your shin bone is like giving them a dose of tender loving care.

Essential stretches include the standing shin stretch, the anterior shin muscle stretch, the toe alphabet, and the calf stretch. They help maintain flexibility and can be crucial in keeping shin splints at bay.

Let’s break them down.

Standing Shin Stretch

This stretch focuses on the muscles in the front of your shin. Start by standing up straight. Lift one foot off the ground and bend your knee, bringing your heel towards your buttocks.

Grab your ankle with your hand and gently pull to increase the stretch. You should feel a gentle pull along the front of your shin. Hold the stretch for about 15-30 seconds, then switch legs.

The anterior Shin Muscle Stretch

This stretch targets the muscles at the front of your lower leg. Sit with your legs stretched out in front of you.

Point your toes and then flex them back towards your shin. You can intensify the stretch by gently pushing down on your toes when they are flexed back.

The Toe Alphabet Stretch

This is a fun and effective way to mobilize your ankle and stretch the muscles in your lower leg. While sitting, extend one leg in front of you.

Then, using your big toe as a ‘pen,’ pretend to write each letter of the alphabet in the air.

The Calf Stretch

Essential for runners, this stretch targets the calf muscles. Stand facing a wall with your hands placed on the wall at eye level.

Place one foot behind you, keeping it flat on the ground. Bend the knee of your front leg and push your hips forward, keeping your back leg straight.

You should feel a deep stretch in the calf of your back leg. Hold this position for about 30 seconds, and then switch legs.

Fix Your Form

Running form is pivotal in preventing shin splints. Incorrect form, such as heel striking and overstriding, can lead to increased stress on the lower legs.

First and foremost, let’s kick heel striking to the curb. Landing with your heels first when you run is a no-no. Why? That heel strike can send shockwaves through your legs, increasing the risk of shin splints and other running-related woes.

Want to see the difference? Check out this YouTube tutorial on the magic of midfoot running.

Now, let’s talk stride length. If you’ve had your fair share of shin splints, consider taking it easy on the length of your stride – maybe shorten it by about 10 percent.

Research shows that this small tweak can reduce the risk of tibial stress injury by a pretty solid margin. The reason? Shortening your stride means softer landings, which equals less impact – music to your shins’ ears.

What’s more?

Cadence also matters. To find your it, count how many times your foot strikes the ground on one side in a minute, then double it up. A sweet spot to aim for is around 170 to 180 strikes per minute.

Run on Softer Surfaces

Have you ever wondered why so many seasoned runners swear by softer surfaces like grass, dirt trails, or even synthetic tracks? Well, the secret is out: running on softer surfaces can be a game-changer in preventing overuse injuries—the dreaded shin splints is no exception.

This should come as no surprise, but logging the miles on hard surfaces, such as concrete and pavement, amplifies the impact on your legs, increasing the risk of shin splints. It’s like repeatedly hitting a metal rod on a hard surface – eventually, it’s going to show wear and tear.

On the other hand, softer grounds act as natural shock absorbers, offering a gentler running experience. However, it’s important to occasionally run on harder surfaces, especially if your race or regular route includes them.

And yes, don’t take my word for it. A study published in the “Journal of Science and Medicine in Sport” found that running on softer surfaces significantly reduces the impact on your legs, which, in turn, can lower the risk of shin splints.

Now, before you ditch the pavement entirely, remember balance is key. While softer surfaces are great, it’s still beneficial to mix in some road running, especially if your race day includes hard surfaces. Think of it as cross-training for your legs.

Choose Your Shoes

When it comes to running, the right footwear isn’t just about style or speed—it’s crucial for preventing injuries, particularly shin splints. Shoes with adequate cushioning and arch support can make a world of difference. Here’s how to make sure you’re choosing the right running footwear.

  • Know Your Foot Type: Are you flat-footed, or do you have a high arch? Your foot type influences the kind of support you need. Specialty running stores often offer gait analysis to help you understand your foot type.
  • Where you are running: The surface you run on matters. Road runners might need different cushioning compared to trail runners. Make sure your shoes match your environment.
  • Prioritize Fit and Comfort: A shoe that’s too tight, too loose, or simply uncomfortable can lead to issues beyond shin splints. Your running shoes should feel comfortable from the start, with enough room to wiggle your toes but snug enough to prevent excessive movement.
  • Seek Professional Advice: Don’t hesitate to consult with a podiatrist or a professional at a specialty running store. They can provide valuable insights tailored to your specific needs.

For more guidelines on how to choose proper shoes, check the following posts :

  • Post 1
  • Post 2
  • Post 3
  • Post 4
  • Post 5

Try Compression Socks

Let’s talk about a little secret weapon in the fight against shin splints: compression gear. Now, there’s some research that suggests these tight-fitting wonders can do wonders for your shins.

First off, they might just be the inflammation and swelling whisperers. And here’s the kicker: they’ve also been known to reduce muscle damage and speed up your recovery after a hardcore workout.

Now, I won’t sugarcoat it. There’s no solid proof that compression socks are the ultimate shin splint warriors. But hey, they’re worth considering, especially if you’re willing to shell out 50 to 70 bucks for a pair.

And speaking of that blood flow boost, research says you should aim for around 20 to 24 mmHg of compression at the ankle. So, look for that magic number on the label.

Foam Roll or Massage

Foam rolling acts like a self-massage, targeting adhesions in your muscles and connective tissue. It helps reduce muscle tension, improves blood flow, and enhances mobility, contributing to faster recovery and lower injury risk.

Now, here’s the scoop on the pain. Yeah, it might hurt a bit when you first start rolling. But guess what? That’s a sign that you’re hitting the right spots.

Here’s your foam rolling prescription: roll your shins and calves for about 30 to 60 seconds, then take an equal breather. Do this dance four to five times, at least five times a week

Check out this YouTube tutorial:

Try Acupuncture

Acupuncture, a technique from traditional Chinese medicine, involves inserting fine needles into specific points in the body. It has been suggested to help manage shin splints, releasing substances that alleviate pain and promote healing.

Again, don’t take my word for it. Research in the Journal of Chinese Medicine spilled the beans on this. They discovered that acupuncture could work like a charm, especially in the early stages of shin splints.

In fact, it outperformed physiotherapy and anti-inflammatories in the shin splint showdown.

Seek out Professional Help

If shin splints persist despite all efforts, it’s wise to consult a professional.

It’s not uncommon that the root of the problem goes a bit deeper. Maybe it’s biomechanics playing tricks on you, like muscle imbalances, overstriding tendencies, or postural woes. These aren’t the sort of puzzles you can solve on your own, especially if you’re not sure where to begin.

A podiatrist or physical therapist can offer specialized advice and treatment, addressing any underlying issues that may be contributing to the problem. They can help tailor a recovery and prevention plan specific to your needs, ensuring a safe and healthy running experience.

You can also dabble in some high-tech solutions, like electrotherapy methods – things like electronic muscle stimulation, therapeutic ultrasound, or microcurrent.

And hey, here’s another idea: try taping up that sore limb with some medical-grade tape.

Research shows it can help reduce swelling, boost your range of motion, and give your lower leg muscles some much-needed support.

Inner Ankle pain While Running? A Tibial Posterior Tendonitis Guide in Runners

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inner ankle pain

Experiencing inner ankle pain while running is pretty common.

There are many conditions to blame, but when the pain is located inside of the ankle, Tibial posterior tendonitis is often the culprit.

In today’s post, I’ll give you a full overview of the condition, what’s causing it, how to treat it, and, most importantly, how to prevent tibial posterior tendonitis while running.

Sounds exciting?

Let’s get started.

What is Posterior Tibial Tendinitis?

Though not as infamous as plantar fasciitis or ankle sprains, posterior tibial tendonitis (PTTD) is a relatively common ankle injury in runners.

Here’s the truth.

PTTD is one of the most common issues of the foot and ankle.

This injury occurs when the posterior tibial tendon is inflamed, partially ruptured, or torn, causing tenderness and pain around the bony structure of the inside of the ankle.

But, what is the posterior tibial tendon anyway?

Time for anatomy 101.

The posterior tibial tendon is one of the most crucial tendons in your lower legs.

Located on the inside of the lower leg, the posterior tibial tendon connects the calf muscles to the ones on the inside of the foot and.

Check Image.

The Functions

The posterior tibial tendon acts as one of the main supporting structures of the foot, assisting it to function optimally while walking and running.

What’s more?

The posterior tibialis contacts to produce inversion and help in the plantar flexion of the foot at the ankle.

In fact, any time you walk or run, this tendon locks your ankle in place, which helps keep your foot in a rigid position as you push off the ground.

The Symptoms

Posterior tibialis tendonitis typically afflicts only one foot; however, in some cases, it can occur in both feet.

You may also feel pain along the inside of your foot and ankle, where the tendon lies.

You may also notice some swelling in the area.

Symptoms include:

  • Tenderness or pain on the inside of the ankle
  • Pain, usually around the inside of the foot and ankle
  • Pain is worse when standing for long periods, walking, or running.
  • Swelling along the course of the tendon towards the foot.
  • Warmth, swelling, and redness along the inside of the ankle and foot.

The Dire Consequences

As the injury gets worse, the arch along the length of the foot may start to gradually collapse, and the pain will shift to the outside of the foot, below the ankle.

As this happens, the foot becomes completely flat as the toes turn outwards and the ankle rolls in

This is what’s known as flat foot—and it’s not the same as in those born with this anatomical structure.

The further your injury exacerbates, the more invasive treatments you’ll need to correct the problem.

Additional Resource – Here’s your guide to calf pain while running

Stages of Severity

In general, posterior tibial injury is categorized into four main stages

  • Stage 1 – Consists of tendon inflammation or damage, but no change in foot shape. You might also notice that your foot has a mild flatfoot deformity.
  • Stage 2 – The tendon starts to become elongated while the arch slowly flattens. As the injury worsens, the arch of the foot starts to collapse; therefore, you can notice flat foot deformity (but not a permanent one).
  • Stage 3 – The tendon may be partially or fully rupture. This leads to a more severe flat foot deformity that might be beyond correction, resulting in a condition known as rigid flatfoot deformity.
  • Stage 4 – Permanent damage and deformities in the ankle and foot. Not only is the foot affected, but also the adjacent deltoid ligament becomes involved and starts to collapse inward.

Here’s the full guide to arch support for running

Causes Of Inner Ankle Pain

Tibial posterior tendonitis is caused by overuse of the tendon or from a specific traumatic impact such as a fall or contact while playing sports.

Common activities that may cause overuse include:

  • Walking
  • Running
  • Hiking
  • Basketball
  • Tennis
  • Basketball
  • And other high impact sports

Here are some of the factors that can make you more prone to the condition:

  • Gender as it’s more common in women
  • Over the age of 40
  • Improper footwear
  • Weak ankle muscles, especially the posterior tibialis or the intrinsic foot muscles
  • Having hypertension
  • Having diabetes
  • Being overweight or obese

Additional resource – Common cause of lower leg pain while running

Should you Run with a Posterior Tibialis injury?

This is the first question any runner dealing with this injury wants the answer to.

It’s actually simple: If you’re trying to run through the tibialis tendon, stop.

In fact, if you suffer any type of pain on the inside of your ankle while running, stop training immediately, as logging in more miles can make your condition worse.

The next step is to visit your doctor as soon as possible so you can start the recovery process.

inner ankle pain while running
Female runner suffering ankle sprained injury.

How To Treat Inner Ankle Pain While Running?

To soothe pain and speed up healing, do the following:

Lower Your Mileage

Cut down on your weekly mileage, and if pain persists, stop running altogether.

You should also limit other sports and activities that cause you pain.

Next, ice the affected area several times per day to soothe inflammation and pain.

Your pain should fade with thee measures.

If not, you should consult your doctor for additional treatment options.

Additional Resource – How To Prevent Ankle Pain For Runners

Extreme Cases

In case of pain persists despite all measures, surgery might be required to fix the damage.

For example, in advanced cases, a doctor may inject a mixture of corticosteroid and local anesthetic into the tendon sheet to help soothe the pain

But the use of such is not recommended as research suggests that they might be associated with a risk of tendon rupture.

running ankle pain

Prevent Posterior Tibial Tendonitis While Running?

There are many measures you can take to reduce your risk of injury.

Here are a few:

Use Orthotics

Research has shown that the use of custom-made orthotics may provide extra arch support that can help reduce stress on the posterior tibial tendon.

These devices help reposition the injured foot and reduce the stress on the tendon.

That’s why orthotics not only work great for speeding up recovery but for preventing injury, too.

If you’re looking for more support and a personalized solution, get a pair of custom orthotics from your doctor or physical therapist.

Usually, these tend to be specifically designed for your arch type.

Additional Resource – Here’s your guide to Anterior Tibial Tendonitis 

Stretch Your Calves

Most of the research that reported positive results in the treatment of posterior tibial tendon issues had some form, or all employed, a calf stretching routine.

According to research, the go-to stretching regiment is 3 X 30-second of standing calf stretches against a sturdy object, such as a wall, performed twice a day.

Running Shoes

To protect your ankles from injury, consider getting a pair of running shoes with plenty of support, cushion, and comfort.

As a guideline, when looking for running shoes, choose the following:

  • Support under the forefoot
  • A well-cushioned arch
  • A wide toe box (since most of the push-off originates from the big and second toe).

You can also consider adding an orthotic to your running shoes.

Just remember to consult with a podiatrist to help you make the right decision.

Additional resource – Sore quads after running

Strength Train

Besides stretching, there are also a few strength exercises that can not only help soothe your pain but also prevent future flare-ups.

These strength exercise not only target the posterior tibial tendon but other muscles as well, especially the muscles of the calf.

When dealing with overuse injuries, it’s often the case that the affected area isn’t the only problem, but dysfunction in the area surrounding the affected limb can also be problematic.

The human body is, after all, one connected chain—only as strong a the weakest chain.

Additional Resource -Your guide to jaw pain while running

Inner Ankle Pain While Running – The Conclusion

There you have it!

The above guidelines should set you on the right path toward preventing and treating posterior tibial tendonitis while running.

The rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep Running Strong.

David D.

Anterior Tibialis Tendonitis in Runners: Causes, Symptoms, and Solutions

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runner suffering from shin splints

Are you tired of dealing with that nagging pain in your tibialis anterior? Well, you’ve come to the right place!

We all know how frustrating it can be to have that pesky pain in the front of your shin, hindering your running performance and leaving you feeling frustrated. But fear not! I’ve got your back (or rather, your shins) with all the tips, tricks, and strategies you need to kick tibialis anterior pain to the curb and get back to doing what you love most—running like the wind.

In this comprehensive guide, we’ll delve into the ins and outs of tibialis anterior tendonitis, exploring its causes, symptoms, and, most importantly, the best ways to treat and prevent it. No more guesswork or endless internet searches. I’ve got all the information you need right here, in one convenient spot.

So, are you ready to say goodbye to that annoying shin pain once and for all? I bet you are! Let’s dive into this guide and arm you with the knowledge and strategies to conquer tibialis anterior tendonitis.

What is Tibialis Anterior Tendinopathy

Alright, let’s dive into the fascinating world of tibialis anterior pain and get our anatomy lesson on! Picture this: your lower leg is like a city divided into four distinct neighborhoods, each with its own set of muscles.

In one of these neighborhoods, the Anterior District, lies the mighty tibialis anterior tendon. This tendon is responsible for flexing your foot upward, allowing you to lift your toes towards your shin. It’s like the hardworking construction crew that helps you take each confident step as you conquer the roads and trails.

But sometimes, this bustling neighborhood can face some trouble. Tibialis anterior pain can occur when the tendon becomes inflamed and swollen, putting a damper on your running adventures. This can happen due to overuse, where repetitive movements strain the tendon, or as a result of a traumatic ankle injury that throws everything off balance.

Now, let’s zoom in a bit closer. The boundaries of this Anterior District are formed by the sturdy tibia and fibula, the bones that give structure to your lower leg. Think of them as the protective walls that enclose this vibrant neighborhood. And to keep things organized, the anterior intermuscular septum and the interosseous membrane act as reliable border guards, ensuring that everything stays in its rightful place.

Understanding the intricate anatomy of our lower leg is key to unraveling the mysteries of tibialis anterior pain. So, put on your explorer hats and get ready to navigate through the remarkable world within your own body. By delving deeper into this knowledge, we’ll arm ourselves with the understanding necessary to conquer tibialis anterior pain and regain our running freedom.

What is The Anterior Tibialis?

Imagine the anterior tibialis as a trusty guide, accompanying you on every step of your running journey. This muscle-tendon duo takes its place on the outside of the tibia, marching alongside the shin bone with unwavering dedication.

As you move forward, this dynamic duo crosses the ankle and continues its mission, reaching its final destination along the inside of your foot. It’s like a well-choreographed dance routine, with the tendon connecting to the bone just behind the big toe, ensuring stability and strength.

But what exactly does this muscle-tendon duo do? Well, let’s break it down. During your gait, they have not one, but two important roles to play. Think of them as the dynamic duo with a double mission.

First, during the swing phase of your stride, the anterior tibialis goes into action, concentrically dorsiflexing your ankle.

In simpler terms, it pulls your foot upwards to help with precise foot placement.

But the journey doesn’t end there. As your foot makes initial contact with the ground, the anterior tibialis shifts gears. It now switches to an eccentric contraction, acting as a regulator for the transition from heel strike to mid-stance. It’s like a vigilant traffic controller, ensuring a smooth flow of movement as your foot hits the ground and prepares to carry you forward.

The Dire Consequences

Ignoring this problem is like poking a sleeping dragon with a stick—it can quickly escalate into a full-blown disaster. We’re talking about dire consequences that we definitely want to avoid.

Picture this: if left untreated, that innocent-looking anterior tibialis injury can turn into a full-blown tendon rupture. It’s like a ticking time bomb, waiting to go off and throw your running routine into complete chaos. Trust me, you don’t want to go down that road. Recovering from such an injury is no walk in the park; it’s a long and winding road to recovery that tests your patience and resolve.

But wait, there’s more. Brace yourselves for a term that sounds like something straight out of a sci-fi movie: “drop foot.” It’s not as fun as it sounds, believe me.

When the anterior tibialis muscle becomes alarmingly weak, it can lead to this unfortunate condition.

Imagine trying to walk with your foot seemingly dragging along, lacking the strength to lift it properly. It’s like having an invisible anchor weighing you down, making every step feel like an uphill battle.

running shoes for overpronators

Causes of Tibialis Anterior Pain

Picture this: our poor tendon, trying to keep up with our relentless training regimen, is pushed beyond its limits. It’s like squeezing a lemon until every last drop is extracted. The result? Micro-tears in the tendon, causing damage that sets off an inflammatory response within our bodies.

It’s the body’s way of saying, “Hey, we’ve got some repair work to do!”

Now, here’s where things get interesting. Tendinopathy is the culprit behind the swelling within the tendon. It’s like a sneaky intruder that sets up camp, causing discomfort and hindering our running adventures. But guess what? It’s not just our intense training sessions that can trigger this condition. Oh no, there are other factors at play too.

Let’s talk about tight footwear and tight shoelaces—those sneaky saboteurs that compress our poor anterior tibialis tendon. It’s like putting our foot in a vise grip, squeezing the life out of it and leaving our tendon crying out for freedom. So, let’s give our feet some breathing room, shall we?

And last but not least, poor foot or ankle biomechanics can add fuel to the fire. It’s like trying to run with a wonky wheel on a shopping cart—it throws our entire stride out of whack, putting undue stress on our precious anterior tibialis tendon.

The Symptoms

You’re out there pounding the pavement, feeling the wind in your hair, when suddenly, discomfort or pain strikes from your knee all the way down to your big toe.

Ouch! That’s the signal that something’s not right within the intricate web of tendons and muscles in your lower leg.

Now, let’s zoom in on the main troublemaker—the tibialis anterior tendon. It’s like a mischievous troublemaker that decides to cause a ruckus right in front of your ankle joint.

Gradually, you’ll start feeling pain in that specific area. Sometimes it creeps up on you, coming and going like a mischievous phantom.

Other times, it becomes a constant companion, reminding you of its presence with every step you take. And guess what? The intensity of your exercise can make those symptoms worse. It’s like poking a sleeping dragon with a stick—expect some fiery discomfort.

But wait, there’s more to the story. As the condition progresses, any extra miles you tack on to your run will bring about even more pain. It’s like adding fuel to the fire, intensifying the discomfort.

And it doesn’t stop there. Even non-running activities can become a pain in the ankle—literally. Imagine climbing stairs or flexing your foot—each movement can be met with a surge of unwelcome pain. You may even feel it while navigating the pedals in your car, as if the road itself is conspiring against you.

So, how do you know if you’re dealing with tibialis anterior muscle strain? Well, there are some telltale signs to watch out for.

Keep an eye out for swelling at the affected area—your body’s way of signaling that trouble is brewing. And then there’s the pain itself, which can manifest as cramping, aching, or that delightful burning sensation.

You may also notice weakness in the affected leg, as if it’s lost some of its power. It’s like trying to run a race with a limp—you’re not at your full potential.

How To Treat

Alright, my fellow runners, let’s tackle the elephant in the room—tibialis anterior tendinopathy.

You’ve been hit with this nagging injury, and let me tell you, it’s not going to magically disappear if you continue running like nothing happened. It’s time to face the music and take action. So, what’s the game plan? Let me break it down for you.

Step one: Seek professional help. Yup, that’s right. Schedule a visit with a doctor or therapist who can give you an accurate diagnosis and rule out any other possible culprits.  You need to make sure you’re addressing the right problem here. They’ll be like the detectives of your lower leg, investigating every nook and cranny to uncover the truth behind your discomfort.

Once you have your diagnosis, it’s time to embark on a personalized treatment plan. Your doctor or therapist will be your guiding light on this journey. They may recommend a variety of strategies based on your specific situation. Brace yourself—I’m about to drop some knowledge on you:

First up, let’s talk about building strength. We need to give some love to those weakened or dysfunctional muscles, especially our troublemaker, the tibialis anterior. It’s time to pump some iron, or maybe just work with resistance bands, to strengthen those muscles and restore their functionality. We want them firing on all cylinders once again.

Next on the agenda: loosen up those tight muscles. We’re talking about those sneaky troublemakers that might be causing abnormal movement within your limb. By stretching and mobilizing them, we can restore the full range of motion in your joint and create a more harmonious symphony of movement.

Now, let’s talk about some cool therapy—literally. Cold therapy is our secret weapon against inflammation and pain. Applying cold packs or ice to the affected area can help soothe those fiery sensations and speed up the recovery process. It’s like a refreshing ice bath for your muscles, calming them down and giving them a chance to heal.

Oh, and we can’t forget about orthotics. These nifty devices bring some extra support to the tendon and can address any abnormal foot biomechanics that might have contributed to the overuse of the tendon in the first place. They’re like the trusty sidekicks that provide stability and keep everything aligned, just like a superhero duo.

Prefer to Treat it On Your Own?

Alright, my fellow injured warriors, it’s time to take charge and bring that tibialis anterior tendinopathy under control. Get ready to unleash the power of the RICE method—our secret weapon for tackling swelling and pain head-on. Let’s dive in and learn how to do it like a pro.

First up, we have the letter “R” for Rest. This is your golden ticket to recovery. When you feel pain during weight-bearing, it’s crucial to give that affected limb some well-deserved rest.

Think of it as a timeout for your injury. Movement and weight-bearing can aggravate the situation, leading to more inflammation and swelling. And trust me, I don’t want to feed the fire.

Next, let’s move on to the letter “I” for Ice. Grab yourself a bag of frozen peas or some crushed ice, but hold up—don’t apply it directly to your skin. That would be a chilly mistake. Wrap it up in a damp cloth to protect your precious skin.

For a glorious 10 to 15 minutes, let the ice work its magic on the affected area. Cold therapy is like a cool breeze on a scorching summer day—it soothes inflammation, numbs the pain, and helps kickstart the healing process. Ah, refreshing relief!

Now, let’s tackle the letter “C” for Compression. Wrap that injured foot up like a present, but don’t go overboard and turn it into a tourniquet.

I’m talking about using an elastic bandage, like those trusty ACE wraps, to provide some gentle compression and support. Think of it as a cozy embrace for your injury—it stabilizes the area, minimizes irritation, and gives you that extra layer of protection. Just remember, snug but not suffocating. You want proper circulation flowing through your veins.

Last but not least, we have the letter “E” for Elevation. It’s time to give your injured foot a well-deserved lift. When you’re lying down or catching some Z’s, prop that foot up above heart level.

Why? Well, gravity becomes our ally here. By elevating your foot, we create a downhill path for those pesky fluids to escape. It’s like a grand escape plan for pain and swelling. For optimal results, aim to elevate the entire foot around eight to ten inches above your heart. Let gravity work its magic.

Additional Resource – How To Prevent Ankle Pain For Runners

Conclusion

There you have it

The above tips are all you need to know about treating (and why not prevent) this injury for good.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep training strong.

David D.

Top 5 Causes of Lower Leg Pain While (or After) Running

by
hotspots while running

For many runners, lower leg pain is an all-too-common experience. It’s the bane of our existence, the thorn in our side, the nagging ache that just won’t quit. But fear not; I’m here to help.

In this post, I’ll be diving into the five most common causes of lower leg pain while (or after) running.

Whether you’re a seasoned pro or a newbie lacing up your shoes for the first time, we’ve got you covered. So let’s dive into the nitty-gritty of this pesky problem and get you back on the road pain-free.

Lower Leg Pain Cause. 1 Shin Splints

First up, we have shin splints – a frustrating and painful condition that can plague even the most experienced runners.

Shin splints, also known as medial tibial stress syndrome or MTSS, is an inflammation of the muscles, bone tissue, and tendons around the tibia. This can cause pain along the inner (medial) side of the tibia, usually where the muscles attach to the bone.

If you think you might be dealing with shin splints, you’ll likely feel tenderness around the lower two-quarters of the inner tibia, and the affected spot will be tender to touch. You may also notice some mild swelling in the lower leg.

The causes of this injury are often attributed to repetitive stress on the shinbone and the connective tissue that attaches the muscles to the bone. This can happen when you suddenly increase your training volume, either with a new activity, or intensity or by changing something in your running routine. Even the skipping recovery section also takes part in this injury.

So, what can you do to treat and prevent shin splints?

First and foremost, rest is key. Take a break from high-impact exercises and opt for low-impact sports like swimming and cycling during the acute period.

Ice the affected area, wear proper shoes with arch support and change your running surfaces more regularly. Adding insoles or padding inside your shoes can also minimize the impact. For persistent cases, it’s important to consult a physiotherapist or chiropractor to help you improve the mobility and strength of your Achilles tendon, ankle, and calf.

Prevention

The best way to prevent shin pain is to take it slow and listen to your body. Assess your running routine and look for anything that could be making the injury worse, such as hills or hard surfaces. Instead, opt for softer surfaces like dirt paths or trails.

It’s also important to improve strength in the muscles along the front and side of your lower leg and improve the flexibility of your calf muscles. This can be done through exercises such as calf raises and stretches. And don’t forget to wear proper shoes with arch support and consider adding insoles or padding to minimize impact.

If you do experience lower leg pain, don’t push through it. Take a break from high-impact exercises and consider low-impact sports like swimming or cycling. And if the pain persists, don’t hesitate to seek the help of a physiotherapist or chiropractor to improve mobility and strength. Remember, prevention is key, so take care of your lower legs and keep them pain-free for all your running adventures.

Additional Resource – Here’s how to use KT Tape for runners knee.

Lower Leg Pain Cause. 2 Stress Fractures

Imagine you’re in the middle of your morning jog, heart pumping, sweat dripping down your face, and suddenly, you feel a sharp pain radiating down your leg. What could it be? It might be a stress fracture. This serious injury can knock you out of commission for weeks or even months, so it’s important to know the signs and how to prevent it.

Stress fractures occur when tiny cracks form in a bone due to repetitive trauma. They’re common in long-distance runners, particularly women who may be more prone to osteoporosis, hormonal imbalances, and low body weight. The metatarsals and the inside edge of the tibia are the most susceptible bones.

Unlike shin splints, which can also cause pain during or after running, stress fractures are characterized by sharp, persistent pain that worsens with each run. You might also experience tenderness, swelling, or bruising that doesn’t go away. Even putting weight on the affected leg or sleeping at night can be painful.

If you suspect a stress fracture, don’t try to power through it. That’s like driving a car with a broken engine and expecting it to work. You need to see your doctor as soon as possible for a thorough diagnosis. X-rays are necessary to detect the fracture, and you’ll likely need to stop weight-bearing exercises for 6 to 8 months, sometimes even longer in severe cases.

You may also need to wear a cast or elastic bandage for a certain amount of time to provide firm support.

Prevention

To prevent stress fractures, examine your running routine and make any necessary changes. Don’t overdo it by increasing the intensity or amount of training too quickly, as that’s the primary cause of this injury. T

It’s also important to maintain proper form and strength in the muscles along the front and side of your lower leg and improve the flexibility of your calf muscles. Take care of your body, and it will take care of you.

Lower Leg Pain Cause. 3 Achilles Tendinitis 

Imagine your Achilles tendon as a strong rope that connects your calf muscles to your heel bone. When that rope is overused, overstressed, or strained, it can lead to a painful condition known as Achilles tendinitis. This common issue affects many runners and can put a serious dent in your training routine.

One of the most frustrating things about Achilles tendinitis is that it can take a while to diagnose. You may not even realize that you have it until you start feeling pain in your lower calf or near the back of your heel. The pain can be sharp and persistent, especially in the morning, and may be accompanied by inflammation, swelling, and poor range of motion in the affected leg.

So, what causes this pesky condition? Overuse and strain on the Achilles tendon are the main culprits. Runners who log too many miles too quickly or overwork their calf muscles are particularly susceptible to Achilles tendinitis. It can also be caused by bad running form, wearing inappropriate footwear, and even certain medications.

If you suspect that you have Achilles tendinitis, it’s crucial to seek medical attention as soon as possible. Ignoring the pain and continuing to run can make the problem worse, leading to more serious injuries and a longer recovery time. Your doctor may recommend rest, ice, compression, and elevation (RICE) therapy, as well as physical therapy or even surgery in severe cases.

Preventing Achilles tendinitis requires a bit of self-care and attention to your running routine. Make sure to properly warm up before your runs, wear supportive and comfortable shoes, and gradually increase your mileage to avoid overuse.

Strengthening your calf muscles and incorporating cross-training exercises, such as swimming or cycling, can also help prevent Achilles tendinitis. Remember, taking care of your body is key to staying injury-free and reaching your running goals.

Lower Leg Pain Cause. 4 Posterior Tibial Tendonitis

Have you ever felt a sharp, stabbing pain on the inside of your ankle? If so, you may be dealing with posterior tibial tendonitis. This sneaky injury can creep up on even the most experienced runners and cause havoc on your training schedule.

The posterior tibialis muscle is a key player in running, responsible for pointing your ankle and toes downward and supporting the arch of your foot. When this muscle gets overused, it can lead to posterior tibial tendonitis, which can cause tenderness, swelling, and pain in the inside of your ankle.

But fear not! There are steps you can take to treat and prevent posterior tibial tendonitis. RICE (rest, ice, compression, elevation) is your first course of action. You can also use an ankle-compression sleeve to help soothe pain and prevent re-injury when you return to running. But remember, it’s important to avoid painkillers without consulting your doctor first.

Prevention is key when it comes to avoiding this injury altogether. Consider adding custom foot orthotics to your running shoes to provide extra arch support, and make sure your shoes are well-cushioned. To avoid compressing your neuroma, loosen the laces near the toes. And don’t forget to strengthen your ankle muscles with exercises like calf raises.

As tempting as it may be to go barefoot or wear flip-flops or flat shoes, these types of footwear can contribute to the development of a fallen arch, which can worsen your condition. So stick to well-cushioned, supportive shoes and give your feet the love and attention they deserve.

Lower Leg Pain Cause. 5 Muscle Strains

As a runner, there’s nothing more frustrating than having to deal with an injury that keeps you from pounding the pavement. And lower leg pain is a particularly common culprit that can really put a cramp in your style. One of the most frequent causes of this type of pain is muscle strain in the calf muscles.

Picture this: you’re sprinting down the track, feeling great, and suddenly, you feel a sharp pain in your calf. It’s like a light switch has been flipped, and suddenly, you can barely move. You might even feel like your calf has given up on you entirely. If this sounds familiar, you’ve likely strained a calf muscle.

Symptoms of a calf strain include pain in the lower leg, limited range of motion, and a feeling that the muscle has “given way.” This can be especially frustrating for runners, who may mistake the strain for simple tightness. You may even feel like the pain subsides during a run, only to come back with a vengeance afterward.

Calf strains are often the result of overtraining or making sudden changes to your routine, like increasing your mileage or switching up your running technique. To treat a mild strain, you can try the RICE method at home, but if the tear or strain is severe, it may require medical attention.

Preventing calf strains is key, and that means taking the time to warm up properly before your run. A good warm-up should include low-intensity running and dynamic movements like lunges, butt kicks, and squats. Additionally, it’s important to strengthen your calf muscles and prepare them properly for hard training. Isometric exercises can be particularly helpful in preventing calf strains.

If you’re dealing with lower leg pain as a runner, there are a variety of injuries and conditions that could be to blame. By taking steps to prevent injuries and addressing them quickly when they do occur, you can keep hitting the pavement and chasing those personal records.

Additional Resource – Your guide to runners itch

Lower Leg Pain – The Conclusion

In the thrilling world of running, lower leg pain can sometimes be the villain that threatens to derail our athletic pursuits. We’ve uncovered a handful of notorious culprits responsible for this pesky pain, but let me tell you, my friends, this is just the tip of the iceberg.

If you hunger for more knowledge and crave deeper insights into running injuries and prevention, be sure to pay a visit to my page. It’s a treasure trove of wisdom waiting to empower you on your journey to pain-free running.

Oh, and let’s not forget the foot pain relief article and the heel pain guide, both waiting eagerly to shower you with valuable tips and tricks.

But wait, there’s more! I’m not just here to deliver information; I’m here to connect with you. I want to hear your stories, your triumphs, and even your struggles. So drop me a line in the comments section below. Let’s build a community of passionate runners who support and inspire each other.

Thank you for dropping by.

Keep training strong.

David D

 

Running Blisters Explained: Causes and Solutions For Runners

by
running blisters

Got blisters? Don’t let them slow down your running game! We’ve all been there, and I’m here to tell you that there’s no need to hang up your running shoes for good.

In fact, with the right know-how, you can treat those pesky blisters and keep them from ruining your runs.

In this article, we’re diving deep into the world of running blisters: what causes them, how to treat them like a pro, and most importantly, how to kick them to the curb for good. Ready to hit the ground running?

Let’s jump right in!

Running Blisters Explained

Picture this: You’re in the middle of an exhilarating run, the wind in your hair, and the world at your feet. But then, it happens – that telltale burning sensation that reminds you of an unwelcome guest: blisters.

Yep, those pesky little bumps that seem to have a knack for showing up just when you least expect them.

So, what exactly is a running blister? Well, think of it as your body’s way of saying, “Hey, I need a break!”

Blisters are like the little alarms that go off when the outer layers of your skin decide to have a friction-filled party. They rub together, break apart, and fill up with not-so-pleasant fluid.

Now, here’s the kicker – anything that cranks up the friction can make these blisters throw an even bigger tantrum.

We’re talking about improper running shoes, the ones that are either too tight or feel like they’ve got a mind of their own. And let’s not forget about bad running form – it’s like an open invitation for blisters to crash your running party.

But wait, there’s more! Sometimes, it’s not your shoes or your form but your feet themselves that can lead to blister trouble. Conditions like hammertoes, bunions, and heel spurs are like the troublemakers of the foot world, making you more susceptible to these irritating bumps.

Now, where do these blisters like to hang out the most? Well, they’ve got a soft spot for areas like the arches, the soles of your feet, and those poor little toes.

Why? Because these spots love to cozy up to your running shoes, engaging in a non-stop rubbing marathon.

The Blistering Process

Have you ever wondered what’s cooking beneath that bubbly surface? Well, here’s the lowdown, and trust me, it’s more intriguing than you might think.

Stage 1: The Epidermal Tear

So, picture this: you’re out on a long run, miles under your belt, and suddenly, you start feeling that familiar hot spot on your foot. That’s when the blister story begins. It all kicks off with a tiny tear in the epidermis – that’s the fancy term for the upper layer of your skin.

Stage 2: Separation Anxiety

Now, the real action starts. The outer layer of your skin decides to have a little separation party from the inner layers. It’s like they’re saying, “We need some space!”

So, they create a gap, a pocket of emptiness if you will, while keeping the surface intact.

Stage 3: Lymph Fluid Invasion

As if the separation shindig wasn’t enough, here comes the guest of honor – lymph fluids. These little guys seep into that gap, filling it up under the affected skin.

It’s like a mini swelling party that’s just getting started. The pressure builds, and voilà, you’ve got yourself a full-blown blister.

Bonus Stage: The Blood Vessel Twist

And for the grand finale – sometimes, things take a dramatic turn. A blood vessel in the vicinity might decide to add a little extra pizzazz to the mix. That’s when you end up with a blood blister.

Yep, it’s as intense as it sounds. Blood vessel rupture, fluid buildup, and a vibrant shade of red – it’s a blister with a twist!

For more on blisters and the science behind treatment, check the following scientific articles:

How to Treat Blisters For Runners

Most cases of running blisters aren’t medical emergencies but shouldn’t be ignored—especially when they’re too painful.

In fact, some blisters can get infected if you don’t take care of them early and properly.

Here’s how to safely treat running blisters in the comfort of your own home.

race warm-up

“To Pop or Not to Pop—That is the Question.”

Imagine this scenario: you’re out on a run, pounding the pavement, and suddenly, you feel the unmistakable presence of a blister. But here’s the deal – if it’s not causing you pain, it’s okay to let nature do its thing. You see, blisters have a tendency to break on their own eventually, and when they do, the fluid drains naturally.

Now, let’s talk about the big, bad blisters – the ones that are throbbing and causing you agony. When you’ve got a blister that’s making every step painful, it’s time to take matters into your own hands – but don’t worry, we’ll guide you through it.

Safely Draining a Running Blister: Step by Step

Do the following for a safe blister drainage procedure.

Clean Hands Rule:

First things first, wash your hands thoroughly. No shortcuts here – use soap and water to make sure those hands are squeaky clean.

Needle Sterilization:

If you’re going to pop that blister, you’ll need a trusty needle. But before you get to work, sterilize it! You can wipe it down with some alcohol or go the extra mile by boiling it for a solid 10 minutes. Safety first!

Piercing Strategy:

Now, it’s time to be precise. Carefully pierce the blister in several spots, but aim for areas close to the blister’s edge. This will allow the fluid to drain effectively.

Fluid Drainage:

Get yourself a clean piece of gauze or cotton – we’re talking pristine here! Gently press on the blister to encourage the fluid to drain out. But here’s the golden rule – leave the skin covering the blister intact.

Antiseptic TLC:

After the fluid is out, it’s time for some antiseptic love. Apply an antiseptic cream to the wounded area – this helps keep nasty bacteria at bay.

Second Skin Saver:

For an extra layer of protection, consider using a second skin product like Band-Aid Blister Block. It adds another level of defense against unwanted intruders.

No Peeling Allowed:

Repeat after me – “I will not peel the excessive skin!” Let that skin peel on its own time. Trust the process. Peeling it prematurely can expose your blister’s sensitive underbelly to potential infections.

Dealing With Blisters in The Middle of A Race

So, you’re in the middle of a race – be it a middle-distance sprint or a long-haul endurance challenge – and suddenly, there it is, that unwelcome blister making its grand entrance.

What do you do? Here’s your playbook:

Stop at a Medical Station:

Most races, especially organized ones, have medical stations strategically placed along the route. Consider these your pit stops for foot-related emergencies. When a blister strikes, make a beeline for the nearest medical station.

Let the Pros Handle It:

At these medical stations, you’ll find seasoned professionals who know the ins and outs of dealing with blisters. They’ve seen it all and can provide expert advice and assistance.

Assessment and Treatment:

The pros will assess your blister, taking into account its size, location, and severity. Based on their evaluation, they’ll recommend the best course of action. Sometimes, it might be as simple as draining the blister or providing padding to reduce friction.

Return to the Race:

Now, here’s the good news – with a bit of luck and the right care, you should be able to get back in the race pain-free. The pros are equipped to offer quick solutions so you can continue chasing your race-day goals.

Why It’s the Best Approach

Dealing with a blister during a race is no joke, and here’s why turning to the medical station is your best bet:

Medical stations offer immediate care, ensuring you don’t waste precious time fumbling with your blister or trying to tough it out. They’ll get you back on track faster.

These medical professionals deal with runners’ woes day in and day out. They know what works best and can provide tailored solutions for your specific situation.

How to Prevent Running Blisters

Want to avoid running blisters in the future?

Do the following.

Minimize Friction

Alright, let’s talk about the real MVPs of your running journey – your shoes! Whether you’re a seasoned pro or just starting out, your choice of running shoes can make or break your experience.

When it comes to preventing those pesky blisters, it all starts with proper footwear.

Here’s your guide to finding the perfect pair of running shoes and avoiding blisters like a pro.

The Shoe-Blisters Connection

Let’s get straight to the point – shoes are often the culprits behind those annoying blisters that plague many runners.

Ill-fitting trainers can turn your exhilarating run into a painful ordeal, particularly in areas like the arches, under your toes, and around the ends of your toenails. But fear not because we’ve got the playbook to help you make the right shoe choices.

Rule #1: Proper Fit

The golden rule of choosing running shoes is that they should fit like a glove but not too tight! You want to leave enough room inside the shoe for your feet to breathe and move comfortably. Here’s how to nail the perfect fit:

Aim for at least a thumb’s width of space between your longest toe and the end of the shoe. This gives your toes room to wiggle without feeling cramped.

Rule #2: Test Drive Your Shoes

Before committing to a pair of running shoes, it’s like dating – you’ve got to test the waters! Don’t just grab the first pair you see and hit the road. Instead, follow these steps:

Try on different pairs:

Explore a variety of brands and models to see which ones feel the most comfortable. Everyone’s feet are unique, so what works for one runner may not work for another.

Test drive them:

Once you’ve picked a potential pair, wear them around for a bit. Walk, jog, and let your feet get accustomed to the shoes. This “breaking in” period is essential to prevent blisters and ensure maximum comfort.

Additional Resource – Your guide to runners itch

Choose Running Socks

Socks play a vital role in keeping your feet comfortable and blister-free during your runs. They’re not just an afterthought; they’re a crucial part of your running gear.

Here’s why:

Extra Support:

Running socks are designed with your comfort in mind. They offer extra cushioning and support in all the right places, reducing the risk of blisters.

Moisture Management:

Sweaty feet are a breeding ground for blisters. Proper running socks are excellent at wicking moisture away, keeping your feet dry and blister-free.

Friction Fighters:

Running socks are your first line of defense against friction. They reduce the chances of your skin rubbing against your shoes, a common cause of blisters.

Say No to Cotton

Now, let’s address the sock no-no – cotton. While cotton socks might be cozy for lounging around, they’re a big no-no for running. Here’s why:

Cotton soaks up sweat and moisture like a sponge, increasing your risk of blisters.

Instead, go for specialized running socks designed to keep your feet happy. We recommend synthetic options like polypropylene socks or brands like WrightSocks, Teflon, or CoolMax. These socks are moisture-wicking pros, ensuring your feet stay dry and blister-free.

Double Trouble – In a Good Way!

If blisters have been a persistent problem for you, here’s a pro tip – double up on your socks. When you wear two pairs of socks, any friction occurs between the socks themselves rather than between your skin and the sock. It’s like an extra layer of protection for your precious feet.

Prepare for Rainy Runs

For those unpredictable rainy runs or races, always have an extra pair of socks on hand. Wet socks are a recipe for disaster, increasing your chances of blisters. Switching to dry socks, mid-run can make a world of difference.

Additional resource  – Here’s your guide to pain on top of the foot when running.

Apply Lubricants

You’ve got your shoes and socks sorted, but there’s one more trick to keep those blisters at bay – lubricants. Think of them as your secret weapon against friction, the arch-nemesis of blister-free running.

Here’s why.

Lubricants act as a protective barrier between your skin and your trainers. They’re like the bodyguards of your feet, reducing the friction that can lead to blisters.

If you’ve got dry skin or skin with cracks, you know how vulnerable those areas are to blisters. Lubricants step in to keep these trouble spots in check.

What’s more?

Applying a lubricant is a breeze. It’s a simple step that can make a big difference in your running comfort.

Apply Liberally (But Not Too Much!)

Now, let’s talk application. The key here is to strike a balance – apply enough to protect your feet, but not so much that you turn your shoes into a slip ‘n slide.

Here’s how to do it right:

Trouble Areas: Start by identifying the areas of your feet that are prone to blisters or where you tend to develop dry skin. These are your trouble spots, and they deserve extra attention.

When it comes to lubricants, you’ve got options. Many runners swear by good ol’ petroleum jelly – it’s affordable and readily available. But if you’re looking for specialized products, consider brands like Sportlick, Runners Lube, Body Glide, Chamois, or Sports Shield. Your pick may come down to personal preference.

Last but not least, don’t skimp on lubrication. Apply it generously to your feet, paying close attention to those trouble areas. A little extra now can save you from a lot of discomfort later.

Running Blisters – The Conclusion

There you have it! If you’re serious about treating and preventing foot blisters when running, then today’s article has you covered.

The rest is just details.

Please feel free to leave your comments and questions in the section below.

Thank you for stopping by

Underpronation Meaning – What is Under Pronation While Running?

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picture of underpronation

As a runner, you may have heard the word before—but what does underpronation (supination) mean and why is it (allegedly) a bad thing?

That’s what we are going to tackle in today’s as I’ll be giving you the full low-down on what under pronation is all about.

Hopefully, by the end of this post, you’ll be better placed to assess whether you suffer from supination and to know how to deal with it.

But first things first, let’s explain what under pronation actually entails.

Underpronation Meaning

Pronation refers to the normal rolling-in motion of the ankles and flattening of the arches that happen during the walking and running gait.

Some pronation is a must—ideally, 15% roll-in collapse at the ankle—as it helps distribute the shock of impact while walking or running.

Virtually everyone pronates, but to different degrees.

Some may pronate much more or much less than others. Too much pronation during the running cycle—what’s known as overpronation—can result in collapsed arches, or flat feet, and lead to trouble in the hips, knees, and, of course, the ankles.

Underpronation, also known as supination,  is the exact opposite of overpronation. It also comes with its own set of problems—some of them which we’ll discuss in today’s post.

In today’s article, I’ll solely focus on underpronation as I have already written an in-depth post on overpronation is a previous article that you can find here.

Under Pronation Defined

Also known as underpronation, supination is a foot positioning issue usually stemming from having high arches. Technically, it refers to the insufficient inward rolling of the foot after landing on the ground during the walking and running gait.

In a normal stride, the feet slightly roll inward and sit evenly on the heel so that the body weight is on the ball of the foot, then push off the big toe.

However, runners who supinate tend to rest the bulk of their body weight on the outer edge of the foot, then push off from toes instead.

This excessive stress placed on the outer edge of the foot, mainly on the pinky side, can cause problems for runners or any athlete performing high-impact sports.

Supination might be caused by having naturally high-arching feet. Certain muscle imbalances in the lower leg, improper footwear as well as a history of chronic injury, may also turn you into an under pronator.

The Issues of A Supinator Runner

If you tend to under pronate, chances are you may develop several conditions, some of which include

  • Knee pain
  • Ankle Sprains
  • Swelling of ankle or foot
  • Lower back pain
  • Plantar fasciitis, which inflammation of the sole
  • Calluses
  • Hammertoes or clawed toes
  • Running bunions
  • Bunions on the outer edge of the foot
  • Shin splints
picture of underpronation

The Main Signs Of a Supinator Runner

What follows are some of the most common signs that you may be an excessive supinator.

Assess Your Running Shoes for Supination

The simplest way to tell if you supinate or not is to check the wear pattern on the rubber on a used pair of shoes.

Start by placing your used running shoes on a table in front of you, then assess the back of the heels. If you notice drastic wear and tear on the outside, or lateral, portion of your shoes, then you most likely under ponate.

As a supinator, the outside of the heel of your foot strikes the ground first. Since the foot does not adequately roll inward after hitting the ground, the force of impact stays concentrated on that particular region of the foot.

That’s why you’ll notice much more wear on the outside heel as well as in the forefoot area—just behind the toes.

Check Your Foot Print

The second thing you can do is to examine your foot type. The wet test a good objective assessment that determines whether or not you underpronate.

To perform it, wet the bottoms of your feet with water, then step onto a flat surface, preferably walking across some cardboard, thick paper or any surface that clearly reveals a footprint. Remember to get print of both your feet to assess them closely.

Feet with a normal amount of pronation and healthy arches will leave a visible arch connected to the forefoot by a strip roughly 1-2 the width of the foot on the outside of the sole.

Yet, if only a fraction of your arch is visible (as shown in the image)—or none at all—then you probably have high arches, therefore,  might be a supinator.

Note: The footprint you leave behind—mainly the way in which your arch appears—is a clear sign of how your foot pronates, but it’s not the ultimate sign of underpronation. Make sure to follow your foot type test with a visit to a certified professional (i.e., podiatrist, physical therapist, or running coach) who can provide a proper gait analysis.

Additional Resource – Overpronation vs Underpronation

Tight Achilles and Calves

Tightness of the calf muscles tends to reinforce the movement pattern caused by under pronation, which, in turn, magnifies the effect of supination.

This usually results in plantar fasciitis, which is a common overuse injury that manifests as sharp pain or aches along the arch of the foot or in the middle of the heel.

How to Deal With Under pronation While Running

Supinators out there, there’s still hope for you. Here are some things you can do and measures you can take right now to soothe what ails you.

Strength Train

The most recommended measure for alleviating the negative effects of underponation is strength training.

Strength training is key for injury prevention, as I hate stated in some previous posts. That’s why you should increase strength all the way through your kinetic chain

Focus on, ankle, feet, and hip strengthening exercises. These will provide much more stability to your lower leg.

Also, strengthening the inner calf muscle—mainly the gastrocnemius—can help reassert muscular imbalance and provide more stability throughout your gait.

Here are some of the best exercises :

Lunges

 

Calf Raises

Crab Crawls

Squats

Underpronation Running Shoes

Good footwear is key in addressing supination.

Most experts recommend going for flexible and lightweight running shoes for runners who supinate. This means shoes with additional flexibility and cushion.

As a side note, make sure to visit a podiatrist first who may recommend the most appropriate type of shoe for supination.

What’s more?

Remember to replace your used up running shoes before they’re drastically worn on the outer side. Here’s the full guide you need.

You should also consider getting your shoes from a specialty running store to get some additional advice before you make any purchase.

Additional resource – Calf pulls from running

Try Orthotics

Experts also recommend using under pronation friendly orthotics. The right orthotics should focus on offering cushioning and a comfy surface area for your foot. These can support the arch and heel to control the motion of the foot.

Inserts for underpronation can be found in stores and one. But, to err on the side of caution, consider getting a custom-made by a podiatrist. This is especially the case if you log in serious mileage and/or have a history of under pronation issues.

Additional guide – Running with bunions guide

Stretch Regularly

Although the science on the effectiveness of stretching is still inconclusive, I strongly believe in its importance in injury prevention—especially for underpronators.

Having a full range of motion is extremely important in injury prevention. When your muscles are flexible, they’ll be able to move more efficiently and perform without being overstretched.

Regularly stretch your shins, calves, ankles, and Achilles to help reduce the tension that might be contributing to your supination.

Here are some of the stretches you should be doing on a daily basis.

Toe Touch

Quadricep Stretch

Leg Raises

Lifted Toe Step

https://www.youtube.com/watch?v=fL5feWVqqPY

Proper Running Form

Last but not least, take a look at your running technique.

It’s vital to opt for proper running technique to address excessive under pronation.

Here are the main proper technique guidelines you need :

Land as lightly and softly on the feet, hitting the ground as close to the midfoot as possible instead of the heel.

Stay light on your feet rather than pounding your feet too hard on the ground.

Aim for a soft landing. Imagine running on eggshells of trying to run on water.

Shorten your stride and improve your running cadence.

Land closer to your midfoot, rather than at the back of the heel.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Conclusion

There you have it. If you tend to under pronate during the running gait, then the above guidelines are exactly what you need to help you soothe—and prevent—any potential pain or issues.

Please feel free to share your thoughts and questions in the comments section below.

In the meantime thank you for reading my post.

Keep running strong

David D.

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Runners Nipples Guide – Stop Your Nipples From Bleeding While Running

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Picture of joggers nipples

Looking for the perfect guide to runners nipples? Then you’ve come to the right place.

I remember the first time I got joggers nipples while running.

It was a few years ago.

After getting home from a long run on a hot day, I walked into the living room, only to find my sister looking at me with horror.

I looked down and gasped upon seeing that my tee shirt was soaked in blood.

It was only after I’d taken off my shirt that I realized that both my nipples were gushing blood.

I was completely freaked out, and worried that something was wrong with me.

Fast forward a few Google searches I learned that it was nothing to worry about and that avoiding the bloody condition is not rocket science.

Once I applied some preventive measures, bloody nipples became a thing of the past.

rIf you’re looking for practical ways to prevent bloody nipples from running, this post is perfect for you.

Why do Nipples Bleed When Running

Known as a fissure of the nipple, or runners nipples,  joggers nipples is a pretty common occurrence among male runners.

When you’re running, your body’s blood flow increases and blood comes closer to the surface of your skin.

When this happens, most people’s nipples begin to harden.

Once your nipples get hard, continuous rubbing against the fabric of your shirt creates more friction than your skin is used to.

Combine the direct effects of rubbing against clothing with the salt from sweat, and bloody nipples can happen.

They start as a stinging or burning sensation as the skin gets rubbed raw, and this can lead to bleeding if allowed to continue.

After a while, you’ll experience a nasty cutting sensation with every stride you take.

Jogger’s nipple is more common in extremely hot or wet and cold weather and primarily affects male runners.

Female runners tend not to have the issue as long as their sports bra provides adequate support.

Here are more resources to deepen your understanding of joggers nipples;

How To Stop Your Nipples From Bleeding While Running

Thankfully, dear (mostly male) readers, preventing nipple bleeding while running is easy.

Seriously, it’s super simple.

Here’s how to start your chafed nipples while running.

Runners Nipples Fix – 1.   Lubricants

If you want to prevent chafing disasters—not just joggers nipples, but all over —start lubing.

This is what helped me the most with nipple chafing during a run.

How lubrication works is no mystery.

Lube serves as a protective barrier between the nipple and the shirt, reducing undue friction.

It also softens the nipples and keeps them from drying, which in turn lowers the risk of irritation.

As a rule, generously apply a lubricant like Body Glide or petroleum jelly to the nipple area before heading out for a run.

Make sure to apply it to all the areas prone to chafing, including your underarms and thighs.

Make sure you apply it liberally, especially if you’re going to be running for a while.

In some cases, especially during long runs, you may want to carry a small packet of it with you in case the constant running and sweating wear away the lubricant you’ve already applied.

Additional resource – Here’s how to stop chafing while running

Runners Nipples Fix – 2. Get the Right T-Shirt

Quite often, preventing joggers nipples is a simple matter of opting for the right clothing.

Here’s what I mean.

If your running T-shirt is either made of or has cotton in it, you’re asking for chafed nipples.

Cotton is your nipples’ worst nightmare.

Instead of wearing a cotton shirt or bra, go for synthetic materials such as Coolmax, Dri-Fit, or polypropylene, especially for the layer that will be closest to your skin.

These fabrics will help wick moisture away from your skin, keeping you dry and limiting friction.

Clothing made from technical fabric also dries faster than cotton, which is key because wet skin can make chafing worse.

If it’s appropriate and possible, you can also consider running shirtless — this should put an end to your upper body chafing issues.

For female runners, a properly-fitting bra that limits breast movement helps prevent jogger’s nipple, according to my research and the testimony of some of my female friends.

Additional Resource – Your Guide To Runners Nipples

Runners Nipples Fix – 3. Use a Product

Some of my running friends use a product like NipGuards to protect their nipples.

I’ve never used them.

All I know is that they work and can cost about $10 for ten sets, and that can get expensive.

NipGuard, as the name implies, is a popular product designed to protect the nipples from the chafing caused by rubbing against upper body clothing.

That, in theory, should prevent the condition.

According to the product’s official website, NipGuards are exceptionally sticky.

They adhere directly to the nipple and stay on, even during long training runs.

If you can’t afford NipGuards, simply cover your nipples with Band-Aids or tape.

I’ve done this many times, and it works just fine.

Keep in mind that these may not stick well if you’re sweating profusely, so you may have to experiment with a few options before you find what works best for you.

joggers nipples

How To Treat Joggers Nipples

Treatment of runners nipples depends on the severity of your injury, but here’s what should generally be done.

  • Rinse the chafed nipples with lukewarm water and dry them thoroughly. I’d recommend doing this in the shower so you don’t have to apply pressure with a washcloth, or something else that may exacerbate your pain. You can also try cleaning the wound with hydrogen peroxide.
  • To avoid further irritation, apply A&D ointment or Neosporin. Cover your nipple with sterile gauze, then use athletic tape to attach it to your chest. This can help prevent infection while your nipples heal.
  • Err on the side of caution and take a couple of days off from running to give your nipples time to heal and recover.
  • If your runners nipples persist and your nipples are still swollen, crusted, or bleeding, seek medical help.

If the area is infected, you might need a prescription-strength antibiotic ointment.

An underlying condition can also be the source of your trouble.

These include eczema, psoriasis, impetigo, fungal infection, or allergic reaction.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Runners Nipples  -The Conclusion

Although joggers nipples is pretty common among runners of all fitness abilities, there’s no need to let the condition get in the way of your running routine.

The preventive measures shared here, along with a bit of forethought, can help you keep running strong without having to deal with runners nipples.

Keep in mind that you may need to test out a few approaches or mix them before you find what works best for you.

After all, no suit fits all.

In the meantime, thank you for dropping by.

Feel free to leave your comments or question in the section below.

How to Prevent Knee Pain When Running

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Knee Pain From Running

Would you like to learn how to prevent knee pain when running

Then you have came to the right place.

Whether you’re training to lose weight or for your very first marathon, running is an awesome way to get in shape and maintain good health.

It’s good for your waistline, your heart, and even your brain.

At the same time, running comes with a certain degree of injury risk.

The high impact repetitive nature of the sport can place a lot of stress on your joints, especially the knees.

As a matter of fact, surveys show that up to 70 percent of runners may experience knee issues at a point.

That’s why for some people running is synonymous with knee pain.

This is especially the case if you drastically increase your running mileage too quickly, train with bad form, wear the wrong shoes, or have muscle imbalances—common training blunders among all runners.

But is that enough reason to stop running altogether?

Of course: NO!

Knee Pain in Runners – The Definition

There are many overuse injuries that strike the knee joint.

One of the most common is known as runners knee, or patellofemoral pain syndrome (PFPS).

The condition is also pretty common among those who any sports that involve repeated stress to the knee joint.

So what is all about?

Runners’ knee is all the catch term used to refer to pain in the kneecap.

The condition causes an achy, dull pain at the front of the knee and around the kneecap.

It’s widespread among runners, basketball players, cyclists, and those who participate in sports involving jumping.

Symptoms may include a dull ache or sharp pain, grinding or clicking on or around the patella, and chronic stiffness.

Classic treatment options include cold therapy, anti-inflammatory meds, and stretching.

Knee pain, especially runners knee, is sometimes caused (and often made worse) by tightness in the muscles and tendons that connects to the knees, especially the quads, calves, hamstrings, glutes, and hips.

That’s why when it comes to soothing and preventing knee issues in runners, stretching can help.

Don’t take my word for it—research backs this up.

A study published in American Family Physicians reported that increase strength and flexibility in the quad muscles is more effective than the routine use of nonsteroidal anti-inflammatory drugs or knee braces for soothing and preventing pain.

How to Prevent Knee Pain when Running

Here is the little secret.

All you got to do is protect your knees from the get-go by taking some of the following injury prevention measures to protect your knees while running.

Prevent Knee Pain When Running – 1. Wear The Right Shoes

The foot is a very complex part of the human anatomy.

It’s made up of 19 muscles, 26 bones, 107 ligaments, and 33 joints—and these take the brunt of a foot strike when running.

Since running is a high impact sport that places a great deal of stress on the knees, wearing the right trainers not only helps you to run faster and longer, but may also reduce risks of pain and injury.

A good running shoe is designed specifically to diffuse the load shooting up the rest of your leg.

By training in improper shoes, you might increase risks of knee pain (and other issues)—and you don’t want that.

Just don’t get me wrong.

I’m not suggesting that proper shoes are the ultimate solution to your knee issues.

But it’s a start, and an important part of an overall prevention and treatment and plan.

That said, I should also point out—and this may surprise some of you—that the current research on the effectiveness of running shoes in improving performance and preventing overuse injury is, at best, mixed.

This link provides you with more insight on the subject at hand.

Yet, in my experience, a proper pair is non-negotiable—regardless.

Therefore, to stay safe, you got to find a shoe that fits your feet properly.

More importantly, go for a pair that supports your natural foot type—whether you’re neutral, high arched (supinator), or flat-footed (overpronator) runner.

To find a suitable pair, head to your local running store and ask for a foot type and gait analysis, which will help you find what best matches your physiological and training needs.

Also, be sure to replace your trainers regularly.

The more miles you run in a pair, the more worn down the shock absorption becomes.

This increases the load stresses shooting up your legs, which, in turn, could result in knee pain.

As a general rule, change your running shoes every 400 to 500 miles—depending on your training intensity, body weight, running terrains, and personal preferences.

For more advice on how to pick proper running shoes, check these posts:

Post 1

Post 2

Post 3

Post 4

Additional Resource – Here’s how to use KT Tape for runners knee.

Prevent Knee Pain When Running – 2. Strength Train

Strength training is good for you.

If this is news to you, you have a lot to catch up to.

I have already written extensively on the importance of strength training for runners here.

More specifically, a good strength routine can do wonders for preventing knee pain—and all sorts of overuse injuries.

For instance, if the muscles of your lower body are weak, then it’s your joints—mainly the knees—that take the brunt of the impact of each pounding strike.

And research supports this.

One example is a study published in the Journal of Athletic.

In the research, almost 80 percent of runners with knee issues reported experiencing less pain after three to four weeks of hip and core strength training.

Not convinced yet?

Another research published in Medicine & Science found that female runners with patellofemoral joint pain —a notorious overuse injury colloquially known as “runner’s knee” —had a deficit in hip external rotation, abduction and extension strength, when compared to age-matched injury-free runners.

So, to avoid the pain (or to keep it from creeping back), spend time doing strength training exercises that target your lower body.

Specifically, exercises targeted at your knee stabilizing muscles. These include your hips, glutes, hamstrings, quadriceps, and calves. This makes it hard to separate the wheat from the chaff when it comes to identifying the most effective strength exercises.

The following exercises consist of my seven favorite moves. They’re easy to perform, effective and suitable for most runners regardless of fitness level or training background..

Additional resource – Knee brace for running

Prevent Knee Pain When Running – 3. Eat Right

When dealing with knee pain, don’t overlook the power of diet.

As a runner, you’ll need the right nutrients and substances to help protect your cells from damage and maintain healthy joints.

For starters, get plenty of calcium.

Most experts recommend 1,100 to 1,300 mg of this mineral each day.

Dairy products and dark green veggies are some of the ideal sources of calcium.

Here is the full guide to calcium foods.

Another nutrient is omega-3 fatty acids.

These fatty acids are natural anti-inflammatories that can help ease joint inflammation before it damages the joints.

The best sources of omega-3s include salmon, herring, tuna, cod, sardines, and mackerel, as well as fish oil supplements.

Furthermore, you might need to supplement.

Many athletes take Chondroitin sulfate and Glucosamine supplements to deal with joint pain since it’s believed that these encourage cartilage formation and repair.

However, the research is still mixed on the effectiveness of the supplements, so consult a certified physician if it can be helpful to your case.

Most experts recommend a minimum dosage of 1,200 mg of Chondroitin sulfate and 1,500 mg of Glucosamine daily.

Additional Resource – Running after knee replacement

Prevent Knee Pain When Running – 4. Lean Forward

If your knees are in pain while running, it could be that you need to change your form—more specifically, your trunk position.

In fact, according to this research paper published in Medicine & Science in Sport & Exercise, an increased trunk flexion may decrease compressive forces on the patellofemoral joint.

In English: a slight forward lean while running reduces the load placed on the knees, which, in turn, cuts the risks of discomfort and injury at the joint.

The Process?

Opting for a slight forward lean while running may help shift your weight from the knees to the hip, thus reducing impact forces on the knees.

That said, getting the slight forward lean right is a bit tricky.

Here is how to do it right:

Make sure that the lean, or the “fall,” is coming from the ankles, not the hips.

It should feel almost like you’re falling forward.

You should not feel broke nor bent at the trunk.

Allow your torso to come a bit forward—at least seven to ten degrees, according to the before mentioned research—while simultaneously flexing your hips and lower abdominals subtly.

In other words, opt for a mild lean, not a complete bent-over position.

Think skiers stance.

Here is an awesome YouTube Tutorial

Prevent Knee Pain When Running – 5. Increase Your Cadence

Another technique tweak to consider when dealing with knee pain from running is to to avoid overstriding.

So what is it all about?

When you overstride, you’re, in essence, reaching too much forward with your legs as you swing them forward in front of your “center of gravity

When you do, you’ll be slamming your foot down, creating a braking action with each stride.

Then, all of these impact stresses of hitting the ground goes right up your feet to your knees.

This, in theory at least, limits your efficiency and increases your risk of injury.

As a result, most experts agree on the fact that overstriding is bad.

Do not let your feet get ahead of you.

Make sure to stay ahead of your feet.

Do not let your legs swing forward, not to the rear.

Here is the good news:

Reducing stride length can put a stop to overstriding, thus decrease injury risk, research shows.

And one of the best ways to do so is to simply increase your cadence.

In fact, research conducted at the University of Wisconsin found that an increased cadence reduces the impact load on the lower body.

Here is how to improve your cadence:

Determine your current cadence by counting how many times your feet hit the ground in one minute of running.

If it’s over 160, you’re in the clear.

But, if your cadence is below 160 steps per minute, they should increase it by 5 to 10 percent from one week to the next.

Additional resource – Sore quads after running

Prevent Knee Pain When Running – 6. Stretches For Knee Pain

There are plenty of exercises that focus on stretching the quadriceps, hips, hamstrings, and knee regions.

By stretching regularly regularly, you’ll help keep your muscles loose, limber, and up for the job, which will provide better protection for your knees.

check the following routines:

  • Routine 1
  • Routine 2
  • Routine 3

Prevent Knee Pain When Running – 7. Avoid Overtraining

Running too much too soon is the recipe for knee pain—and all sorts of injury.

In fact, whether you’re motivated to lose the pounds as soon as possible or have just signed up for a race, it’s important not to increase training intensity too abruptly.

Instead, ease yourself into running, regardless of how incentivized you feel.

Start with low to moderate intensity runs for shorter distances, then progress as you feel up to it—not the other way around.

One simple rule is to follow the ten percent principle—do not increase your weekly mileage by more than 10 percent from one week to the next.

Also, be sure to take enough rest—when needed—to allow for proper recovery.

Furthermore, listen to your body and train accordingly.

So, for instance, if you’re experiencing knee pain, back off and assess what you’re doing.

In fact, stop running whenever you’re experiencing knee discomfort or pain.

To deal with the pain, opt for the PRICE method.

This consists of:

  1. Protecting the affected knee from further injury—for example, by using a support.
  2. Let the affected knee rest by avoiding high impact exercise for a few days.
  3. Ice the injured knee for 15 to 20 minutes, three to four times per day.
  4. Compress the affected knee by using a wrap, a splint, etc.
  5. Elevate the affected joint above heart level to reduce swelling.

If pain persists, seek medical help ASAP.

Dilly-dallying with knee pain will only make your case way more severe—and that’s not something you’d want to.

You are a smart runner, aren’t you?

Additional Resource -Your guide to jaw pain while running

How to Prevent Knee Pain When Running – The Conclusion

Running without hurtling your knees can be done if you follow the above guidelines. The rest is just detaisl.

Please feel free to leave your comments and questions in the section below.

Thank you for dropping by.

David D.

The 10 Causes of Hip Pain From Running

by
hip Pain From Running

Hip pain from running? You’re definitely not alone, and I’ve got some insights to help you manage it.

I know how frustrating it can be when hip pain holds you back.

I’ve been there myself, struggling through morning runs, feeling like my hips just wouldn’t cooperate.

But here’s the good news: we can work through it together and get you back to enjoying those miles.

I’ll share the main causes and treatments for hip pain, plus some personal tips that have helped me and my runners.

Let’s get to it.

10 Causes of Hip Pain From Running

Your hip is a powerful ball-and-socket joint linking the thigh bone to the pelvis.

It’s key for balance, power, and flexibility while running. But when things go wrong, that same joint can become a common source of pain for runners.

Pinpointing hip pain can be tricky—it often comes from a combination of factors.

It could be from the joint itself or the muscles around it, and the pain may appear in different areas—front (groin), back (buttocks), or outside (hip joint).

Let’s break down the most common causes.

Inflammation of the Bursae

If you feel pain on the outside of your hip, it might be trochanteric bursitis. This condition is caused by inflammation of the bursae—small sacs of fluid that cushion your joints. With each stride, the bursa in your hip can get irritated, causing a dull ache or burning along the hip’s side.

This research highlights that hip bursitis is common among athletes who engage in repetitive hip movements. Regular stretching and foam rolling can help reduce irritation in this area. 

Solution:

Rest, ice, and anti-inflammatory medications can help. Reduce your mileage by 30-50% and avoid hills, which can worsen the pain. Stretching your IT band and hamstrings also helps relieve the strain. If the bursitis is more severe, a doctor may suggest physical therapy or, in rare cases, surgery.

Check the following links for more options:

Muscle Imbalances

Weakness or tightness in the muscles around your hip—like the hip flexors, glutes, or core—can cause muscle imbalances that lead to hip pain. If one group of muscles is weaker than its opposing group, the imbalance can cause misalignment and strain.

Solution:

Strength training is your best defense. Focus on exercises that target all major muscle groups, including squats, lunges, deadlifts, and bridges. Balance exercises, like single-leg squats, are especially useful for runners. If the pain persists, a physical therapist can prescribe specific exercises to correct the imbalance.

Bad Running Form

Bad form is a major contributor to hip pain. Overstriding, leaning too far forward, or improper foot strike can throw your hips out of alignment and lead to wear and tear over time.

Solution:

It’s simple: fix your running form. Here are a few tips:

  • Run tall with a slight forward lean.
  • Keep your body relaxed from head to toe.
  • Keep your core tight and back flat the entire time.
  • Avoid overstriding by improving your running cadence and taking (relatively) shorter steps.
  • Keep your head level, shoulder loose, and arms bent at a 90-degree angle.

Stress Fractures

A stress fracture in the femur can manifest as throbbing or sharp pain deep in the hip or groin. This condition is caused by repetitive impact, especially if you run on hard surfaces or increase your mileage too quickly. Stress fractures are serious and can worsen if ignored.

Solution:

Stop running and see a doctor. Stress fractures require rest—usually six to eight weeks of no running. Cross-train with low-impact activities like swimming or cycling (if your doctor clears it). Once healed, ease back into running on softer surfaces.

Here are some useful links:

Hip, Thigh or Hamstring Muscle Injury-Tear

 Injuries to muscles like the hip flexors, glutes, or hamstrings are common among runners and can cause hip pain. A hip flexor strain may cause pain where your thigh meets your hip, while a hamstring injury may result in pain at the top of the thigh or lower buttock.

A study in the Journal of Strength and Conditioning Research found that weak or tight hip flexors are a common cause of hip pain in athletes, often due to repetitive strain. Dynamic stretching and strengthening can help reduce the risk of hip flexor strain. 

Solution:

Follow the RICE protocol—Rest, Ice, Compression, and Elevation. Avoid putting weight on the injured hip for the first few days, and incorporate regular stretching and strengthening exercises for your hip and leg muscles.

Cartilage Tear

The piriformis muscle, located in the buttocks, can compress the sciatic nerve and cause pain in the hip and leg. Piriformis syndrome often feels like a deep ache in the buttocks or shooting pain down the leg.

Solution:

Again, stop running for a few days. Depending on the severity of the tear, your choice of treatment largely depends on the condition.

In case symptoms didn’t improve, then see a doctor immediately.

Some may recover with simple treatments in a few weeks, whereas serious cases require arthroscopic surgery to repair or remove the torn labrum and clear out a fragment from the joint.

Iliotibial Band Syndrome

If you experience sharp pain on the outside of your knee and/or hip region, you could have iliotibial band syndrome (ITBS). This is especially the case if you tend to run on paved roads or track all season.

ITBS is an inflammation or irritation of the iliotibial band, which is a tough tendon that runs down the outside of the thigh from the hip to the knee, connecting the hip to the shin bone.

According to a research, IT band syndrome is one of the most common overuse injuries in runners. Strengthening the glutes and hip stabilizers can help prevent excessive strain on the IT band.

The Solution

Limit your running by 30 to 50 percent or stop altogether if pain interferes with your gait.

Also, strengthen your glutes and hip muscles and correct any muscle imbalances.

Other measures include:

  • Changing your running routes
  • Avoid running on roads that slope laterally
  • Alternating direction on the track
  • Replacing your running shoes
  • Stretching your IT band, hamstrings, and glutes

For the full guide on how to deal with ITBS, check my post here.

Avascular Necrosis

Avascular necrosis (AVN) occurs when the blood supply to the femoral head is reduced, causing bone tissue to die. This condition can lead to tiny fractures and eventual collapse of the hip joint. While rare, it’s a serious condition that requires medical attention.

Solution:

If you’re diagnosed with AVN, treatment will depend on the severity. It could involve medications, rest, or surgery. Avoid weight-bearing activities like running until your doctor gives you the green light to resume activity.

Check this post for an in-depth overview of how to slow and stop the progression of avascular necrosis.

Here are more useful links:

Running on Cambered roads

Running on roads that slope to one side, known as cambered roads, can create misalignment in your hips because one leg has to reach further than the other. This repetitive motion can lead to hip pain over time.

Solution:

Try running on flat surfaces like tracks or trails. If you must run on roads, switch sides regularly to balance out the impact on your hips. Adding hip-strengthening exercises to your routine can also help prevent imbalances caused by cambered surfaces.

Serious Cases of Hip Pain

If your hip pain doesn’t improve with rest and stretching, it’s time to consult a doctor or sports specialist.

Hip pain that persists could be a sign of a more serious condition, like a stress fracture or cartilage tear, that requires professional treatment.

Other conditions that can cause pain in the hip joint and the surrounding tissues include:

  • Femoral acetabular impingement
  • Sciatica
  • Piriformis syndrome
  • Groin pulls or tears
  • Snapping Hip Syndrome
  • Hip tendonitis
  • Septic Arthritis
  • Hernias
  • Osteoarthritis
  • Slipped Capital Femoral Epiphysis
  • Meralgia Parasthetica

Here are more resources to check out:

Identify and Track Your Hip Pain Symptoms

When it comes to managing hip pain, keeping track of your symptoms is key. A running log can help you spot patterns and figure out what might be triggering your discomfort.

After each run, take a few minutes to jot down the details of your workout and any hip pain you experienced. Here’s what to include:

  • Date and Time: Note when you ran, especially if you notice pain more in the morning or after a long day.
  • Distance and Duration: Log how far and how long you ran. Hip pain might show up more on longer runs, so this info is helpful for spotting trends.
  • Terrain and Elevation: Did you run on trails, roads, or a treadmill? Track the type of surface and any inclines or uneven ground, as these can contribute to hip pain.
  • Intensity and Pace: Record your pace and effort level. Faster paces or harder efforts can sometimes strain the hips more than easy runs.

So what’s next?

Look for patterns in your log. For example, if your hip pain flares up after longer runs on trails, the uneven surface might be a factor. Or, if pain sets in after intervals or speed work, it could indicate a need for more hip stabilization exercises.

By identifying these trends, you’ll have a clearer idea of what’s causing your pain, making it easier to adjust your training plan and avoid future discomfort.

Hip Pain From Running Infographic

Conclusion

Hip pain can be frustrating, but with the right approach, you can manage it and get back to running.

Focus on proper form, strength training, and paying attention to your body’s signals.

If hip pain does appear, don’t push through it—take the necessary steps to recover, and you’ll be back on the road stronger than ever.

Got questions or need advice? Drop a comment below—I’m here to help!