Running Injury

Running’s one of the best things you can do for your health — but sometimes, it throws you a curveball.

Or in this case, a deep, stabbing pain right in your backside.

If you’ve ever felt like someone jammed a hot poker into your glute mid-run, or you get that weird burning down your leg when you sit — there’s a good chance your piriformis is behind it.

This isn’t just everyday muscle soreness. This is piriformis syndrome, and while it only makes up about 1–3% of running injuries, anyone who’s had it will tell you — it sucks.

It’s stubborn. It can ruin your stride. And if you ignore it? It’ll come back with a vengeance.

One marathoner I know brushed off his nagging glute ache for weeks — figured it was just tight hips.

Then it escalated. Within a month, he couldn’t run more than a few hundred meters without pain screaming down his leg.

Another runner said he spent three years chasing down mystery sciatica before finally nailing the real problem: a jacked-up piriformis muscle.

So let’s break it all down. What exactly is piriformis syndrome? Why does it hit runners? And more importantly — how the hell do you fix it?

What Is Piriformis Syndrome, Really?

Your piriformis is a small, deep muscle buried under your glutes — kind of like the middle manager of your hip team.

It runs from your sacrum (base of your spine) to the top of your femur, and its main job is to stabilize your hips, help rotate your leg outward, and assist when you’re balancing on one foot (which, if you think about it, is basically every step of your run).

The problem? Right next to — or sometimes straight through — the piriformis runs the sciatic nerve.

It’s the biggest nerve in your body, and if that muscle tightens up, spasms, or swells, it can press on the sciatic nerve like a vice grip.

That’s when you get the burning, the tingling, or that deep ache in your butt that shoots down your leg.

Sounds like sciatica, but the cause is different — the issue isn’t your spine, it’s your glute.

For runners, this is a recipe for frustration.

You’re asking your piriformis to stabilize your pelvis every single stride.

Run enough miles, especially without proper recovery or strength work, and this little muscle can go full meltdown mode.

So yeah — it’s small. But when it’s pissed off? It can take you out.

What Causes Piriformis Syndrome in Runners?

Piriformis syndrome is one of those sneaky overuse injuries.

It doesn’t usually hit from one wrong step — it creeps in from repetition, weakness, and pushing too hard without enough support. Here’s where it usually comes from:

1. Repetitive Overuse (a.k.a. Miles on Miles on Miles)

If you’re running high mileage, doing a lot of speed work, or jumping into a new plan too fast — your piriformis might be screaming for help.

It works hard every stride to keep your hips in line.

But if you’re not giving it recovery time? It gets irritated. Tight. Inflamed. And when that happens, the sciatic nerve nearby gets ticked off too.

I had a guy in one of my groups ramp up to 100km a week chasing a marathon goal.

By week five, he was limping mid-run and couldn’t sit for more than 10 minutes without sharp pain shooting down his leg. Classic piriformis blow-up.

Moral of the story? Too much, too soon = trouble.

2. Weak Glutes (a.k.a. “Sleepy Butt Syndrome”)

Here’s one that trips up a ton of runners — especially desk jockeys: weak or underactive glutes.

When your big glute muscles (glute max and medius) are lazy — either from sitting too much or just never being trained properly — your piriformis picks up the slack.

But it’s a small stabilizer, not a powerhouse. So when it starts doing the heavy lifting? That’s when things go sideways.

One runner told me his piriformis was a disaster for years until a PT pointed out his core and glutes were barely firing.

Once he added strength work and glute activation drills, the pain slowly faded.

That’s no accident — if the big muscles aren’t doing their job, the little ones suffer.

Translation: If your butt isn’t working, your butt ends up hurting.

3. Foot Strike Problems (Yeah, Your Feet Matter)

Your feet set off a chain reaction. And if they’re out of whack? Your hips will pay the price.

If you overpronate — meaning your foot rolls too far inward on impact — it causes your leg to twist inward, your knee to cave slightly, and your hip to compensate like crazy.

That means your piriformis (a hip external rotator) ends up fighting to keep your leg in line.

This is especially common in:

• Runners with flat feet
• People with uneven stride mechanics
• Folks who train in worn-out or unsupportive shoes

One hip ends up doing more than its fair share — and that’s how piriformis syndrome creeps in.

💡 Fix: Get your gait checked. Try stability shoes or orthotics if needed. Even things like running on the same side of a slanted road can tilt your pelvis over time — switch sides when safe.

4. Running Form Mistakes That Bite You Later

Here’s the brutal truth: poor form will always catch up with you.

Some common mistakes that load the piriformis:

• ❌ Overstriding — slamming your heel out in front = more force = more stress
• ❌ Excessive hip drop — often from weak glute medius
• ❌ Leaning too far forward from the waist (not the ankles)

Each of these makes your piriformis work overtime to stabilize your stride.

Let’s say your left hip drops with every step — your right piriformis is back there grinding away to keep your torso upright.

That’s a slow burn that can lead to full-blown pain.

💡 Fix: Get a video gait analysis or have a coach watch you run. Small form tweaks can take huge pressure off that little butt muscle. As I always say, “The piriformis might be small — but when it’s pissed, you’ll know it.”

Piriformis Syndrome: The Symptoms You Can’t Ignore

This isn’t just “tight glutes.” Piriformis syndrome has a very distinct vibe.

It’s annoying, nagging, and hard to massage away. And it can fool you into thinking it’s something else.

Here’s how to spot it:

Deep Butt Pain That Won’t Quit

This is the No. 1 symptom.

It’s not surface-level soreness — it’s deep in your glute, usually dead center. One runner described it perfectly:

“It feels like someone jammed a golf ball under my butt and left it there.”

You might feel:

• A tight knot that doesn’t release
• Pain when you sit, especially on hard chairs
• Tenderness when you press just behind your hip joint
• Pain flaring up after a run or after sitting too long

It’s sneaky — often tolerable at first. But keep ignoring it, and it digs in deeper.

Nerve Zaps: That Sciatica-Like Pain

Since your sciatic nerve runs right next to — or through — the piriformis, it’s easy for inflammation to press on it.

This can cause:

• Tingling down the back of your thigh
• Numbness or burning in the hamstring, calf, or foot
• “Electric shocks” with certain movements
• That classic “pins and needles” feeling when sitting

Pain that worsens when sitting is a giveaway. So is tingling that kicks in after a run or long car ride. It’s not always full-on sciatica, but it’s in the same neighborhood.

It Hates Sitting, Hills, and Sudden Hip Motion

Runners with piriformis syndrome often say:

“I can run easy, but afterward I’m toast — my butt locks up.”

That’s classic.

Other pain triggers:

• Sitting on a wallet
• Climbing stairs
• Doing deep squats
• Driving long distances
• Turning the leg inward (internal hip rotation)

Sometimes a “FAIR test” (flexion, adduction, internal rotation) can provoke it. That’s medical speak for: “Does turning your leg in hurt like hell?” If yes, it’s probably the piriformis.

Also — if your hip feels stiff rotating inward or your leg feels like it hits a wall when stretching — that’s a big clue the piriformis is tight and irritated.

Is It Piriformis Syndrome or Sciatica?

This part trips up a lot of runners, so let’s clear it up.

Piriformis syndrome and sciatica feel similar—but they’re not the same thing.

Sciatica = a symptom

It’s not a diagnosis—it just means you’ve got pain, numbness, or tingling down the sciatic nerve pathway.

The nerve’s irritated. But where the irritation comes from matters a ton.

True sciatica usually starts in your spine

Most often, it’s from a herniated disc, spinal stenosis, or something pressing on a nerve root in the lower back.

You’ll likely have back pain along with leg pain, and it often gets worse with bending, coughing, or sneezing.

Piriformis syndrome starts in the glute

Here, the sciatic nerve gets compressed by the piriformis muscle in the butt, not the spine. Your back MRI? Probably totally clean. Your pain? Felt in the glute, and sometimes down the leg. Sitting on a hard chair, or long runs? That’s when it kicks in.

Real-world Example:

Runner A has a herniated disc at L5-S1. He’s got back pain, nerve pain down his leg, and his pain worsens when he bends or twists.

Runner B has no back pain, but deep glute pain that radiates when he runs or sits. His scans are clean. Pressing on the piriformis makes him wince.

Runner B? Classic piriformis syndrome.

Treating Piriformis Syndrome (Without Losing Your Mind or Mileage)

Alright, if your backside is barking and every step sends a jolt down your leg, welcome to the not-so-fun club of piriformis syndrome.

It’s a real pain in the butt—literally—but the good news? Most runners get past it with a smart, patient approach.

This isn’t a “power through it” injury. It’s a respect the process kind of thing.

So let’s walk through what works—from quick fixes to more advanced treatment—so you can get back to running pain-free.

Step One: Rest Like You Mean It

Look, I get it—runners hate rest like cats hate water. But when it comes to piriformis syndrome, pushing through the pain only digs a deeper hole.

You don’t need to turn into a couch zombie. But you do need to stop aggravating the muscle.

That means hit pause on the running, especially high-impact workouts, until the fire dies down.

Short-term rest = long-term recovery.

One runner I coached kept logging miles through mild butt pain. He ended up stuck in a 3-month recovery slog. Could’ve taken 2 weeks off, but instead… well, you get the picture.

Step Two: Manage the Pain

Piriformis pain can range from a dull ache to nerve-zapping agony. Here’s how to take the edge off:

Ice It

Stick an ice pack (wrap it in a towel first) right on that sore spot for 10–15 minutes, a few times a day.

Especially helpful after sitting too long, or if you try a light run and it flares up.

One runner told me he’d keep a gel ice pack in the car and sit on it during long drives. Smart move.

NSAIDs (Like Ibuprofen or Naproxen)

These aren’t a cure—but they’ll help knock down inflammation. If the pain’s high, a short course (2–5 days) can help you function and sleep better.

Heat Therapy

Some folks respond better to warmth—especially if muscle spasm is part of the problem. Try a heating pad or warm compress. You can even alternate ice and heat. Do what feels best.

Step Three: Know When It’s Time to Get Help

If you’ve been resting, stretching, and icing for a week or two and still feel like trash—or if the pain is brutal from the start—it’s time to call in a pro.

Sports Medicine Doc or PT

They’ll confirm it’s actually piriformis syndrome (and not a herniated disc or another nerve issue). Then they’ll help you plan the next move.

Corticosteroid Injections

If pain’s severe and conservative stuff isn’t cutting it, your doc might suggest a cortisone shot into the piriformis. Done under ultrasound or imaging so they hit the right spot.

It’s not a first-line fix—but it can be a game-changer when nothing else works.

Botox (Yeah, Seriously)

In stubborn, chronic cases, docs sometimes use botulinum toxin to relax the piriformis and reduce nerve pressure. Weird but effective.

Step Four: Physical Therapy = Your Comeback Plan

A good PT isn’t just going to massage the area and send you home. They’ll dig into what caused the issue in the first place.

In many runners, weak glutes and tight hips are the real villains. Your piriformis is just the one screaming for help.

One case study in the Journal of Orthopaedic & Sports Physical Therapy showed full recovery just by focusing on strengthening the hip abductors and external rotators. No gimmicks—just smart, targeted strength work.

Expect your PT to:

• Use hands-on work (massage, ultrasound, etc.)
• Guide you through hip, glute, and core exercises
• Teach you proper form (especially if your gait’s off)
• Help you rebuild mileage without flaring things up again

Step Five: Fix the Real Culprit

Sometimes piriformis issues aren’t just about tight muscles—they’re about how you run.

If you’ve got:

• A leg length difference
• Bad overpronation
• A lazy stride or poor form

…those could all be contributing. A running-focused PT or experienced coach can do a gait analysis and clean up your mechanics—like shortening your stride, increasing cadence, or cueing better posture.

Even the right shoe or orthotic insert can make a difference if it helps realign things from the ground up.

Last Resort: Surgery (Rarely Needed)

Most runners will never need this—but if you’ve tried every tool in the toolbox for months (or years), and the pain just won’t quit, surgical release of the piriformis is an option. Surgeons may snip part of the muscle or remove scar tissue strangling the sciatic nerve.

It’s a last-ditch move—but it’s there if you need it.

How to Keep Piriformis Syndrome from Kicking Your Butt (Literally)

If you’ve ever dealt with piriformis syndrome, you know the pain ain’t subtle.

It sits deep in your glutes and can shoot down your leg like a lightning bolt. It messes with your stride, your sleep, your life.

And if you haven’t had it? Good. Let’s keep it that way.

The trick is not waiting until it flares up. You’ve gotta stay ahead of it with smart, consistent habits — think flexibility, form, strength, and common sense.

Here’s how I coach runners to dodge this nagging injury before it sidelines them.

1. Stay Loose: Stretch and Move or Pay the Price

Tight hips and locked-up glutes are piriformis fuel. You need flexibility — not contortionist stuff, just basic mobility so your muscles don’t pull on each other like angry toddlers.

Here’s your go-to stretch kit:

🔹 Figure-4 Stretch (Piriformis Stretch)

Lie on your back. Cross one ankle over the opposite knee (like you’re making a “4”), then gently pull the opposite thigh toward your chest. Boom — deep stretch in the glute of the crossed leg.

🟢 Do this daily. It’s simple, and it works.

🔹 Pigeon Pose (aka Butt-Saver Pose)

From all fours, slide one knee forward and turn it slightly in while extending the other leg back. Lower your torso down. It hits the glutes and deep hip rotators hard. Runners swear by it.

🔹 Hamstring & Hip Flexor Stretches

Tight hammies and hip flexors pull your pelvis out of whack — and that screws with your piriformis. Loosen those up. Toe touches, lunges, or strap stretches do the trick.

🔹 Foam Roll That Glute

Grab a foam roller or a lacrosse ball, sit on it, and roll around your outer glutes and hips. Find the sore spots and gently let the pressure melt them. It’s not always comfy — but it’s worth it.

🟡 Pro tip: Do it after your run when your muscles are warm.

🔹 Yoga or Dynamic Mobility Work

Even just 15 minutes a day of yoga-style mobility can save your butt (literally). Focus on hips, glutes, and core. Stuff like Triangle Pose, Thread-the-Needle, and lunging flows open you up and release tension.

One PT told me straight: yoga helps your glutes fire, your core hold you up, and your piriformis chill out.

2. Fix Your Form or Fight Your Body

Let’s be blunt: bad running form is a silent killer. It sneaks up on you mile after mile, quietly overloading muscles that were never meant to carry the whole load — and the piriformis is often the first to scream.

Here’s what to work on:

Posture & Alignment

Run tall. Slight forward lean from the ankles, not the waist. Head up, shoulders relaxed, hips neutral.

Bad posture = tilted pelvis = pissed off piriformis. Keep that core engaged and your form clean.

Cadence: Quick Feet, Less Force

Shoot for 170–180 steps per minute. It’s not about speed — it’s about reducing overstriding.

Overstriding = high impact = more torque on your hips and pelvis. Keep your feet landing under your body and stay light on your feet. This helps offload the stress that beats up your glutes and IT band.

Foot Strike & Shoe Game

You don’t need to land on your forefoot like a gazelle. Just don’t be landing 2 feet in front of you with each step.

• Land under your center of mass
• Fix overpronation if it’s an issue
• Replace worn-out shoes — they mess with your form big time

Old shoes = sloppy form. New shoes = stable base. Don’t skimp.

Hip Stability: Keep Your Pelvis Level

If your hips drop every step, your glutes are slacking — and your piriformis is doing too much.

Get a friend to film you from behind while running. If one side drops more than the other? It’s time to strengthen your glute medius and abductors.

Start with side leg raises, clamshells, and resistance band walks. Add them into your pre-run routine or cross-training days.

Core Engagement = Stability

You don’t need six-pack abs. You just need a core that holds your spine and pelvis steady while you run.

Try this: imagine someone’s about to poke you in the stomach mid-run. That light bracing? That’s what your core should be doing.

One runner I coached eliminated his piriformis pain by engaging his core consciously for two weeks. Changed his whole stride.

Gait Analysis: Don’t Guess

Still not sure what’s going on with your form? Book a gait analysis. It’s worth it.

A pro can spot stuff you’d never notice — leg length differences, imbalances, weird stride patterns.

Then they’ll give you drills, exercises, and real feedback instead of guesswork.

Strength Training: The Real Fix for Piriformis Pain

If there’s one thing most runners skip—but absolutely shouldn’t—it’s strength work.

Especially for the hips, glutes, and core. Want to prevent piriformis syndrome from wrecking your training?

You’ve got to strengthen the entire support system around that little muscle.

Because when your glutes, hips, and core are solid, your piriformis doesn’t have to overwork.

And that’s where the magic happens.

Here’s how to build a bulletproof backside and keep that pain at bay.

Clamshells – Old School, Still Gold

Yeah, they look basic.

But clamshells are the holy grail when it comes to isolating and strengthening the glute medius—the small muscle on the side of your hip that keeps you from wobbling like a baby deer.

Lie on your side, knees bent, feet together.

Lift the top knee while keeping your pelvis still. That’s it. Add a resistance band if you want to level up. And don’t skimp on reps—2–3 sets of 20–30 per side. You should feel the burn.

One runner I know said the only thing that finally got rid of his piriformis pain was high-rep clamshells daily.

Not fancy. Just brutally consistent.

Side Steps, Fire Hydrants & Bridges – Stabilizer Squad

Your hip stabilizers are the unsung heroes. Weak glute med, tight piriformis. Strong glute med? Happy hips.

Mix in:

• Lateral band walks (a.k.a. monster walks)
• Fire hydrants (yes, you’ll look ridiculous, but they work)
• Single-leg glute bridges

These zero in on the abductors and external rotators—exactly what most runners neglect. Studies show weak hip muscles are tied to running injuries like piriformis syndrome. So get strong where it counts.

Squats & Lunges – Build That Glute Engine

This is your power base. Compound lifts like squats and lunges strengthen your glutes, hamstrings, and quads all at once.

That’s not just good for injury prevention—it’s a performance booster.

Start bodyweight. Focus on form:

✅ Push through heels
✅ Squeeze glutes at the top
✅ Don’t let knees cave in

Progress to dumbbells or a barbell as you get stronger.

And lunges? They’re perfect for spotting imbalances. If one side wobbles more, that’s your weak link. Fix it now, before it shows up on race day.

Deadlifts – The Posterior Chain King

Deadlifts train the whole back side: glutes, hamstrings, lower back.

And that’s exactly where you need strength to run strong and stay injury-free.

Whether you’re doing Romanian deadlifts with a kettlebell or full barbell lifts, form is key.

Start light, go slow, keep the motion clean. When done right, deadlifts teach your body to hinge from the hips, not strain the low back. Big payoff for piriformis support.

Pro tip: If you’re feeling weak in your hamstrings late in a run, deadlifts will help you fix that.

Don’t Forget Core & Obliques

Everyone talks abs—but don’t sleep on your obliques and deep core (like the transverse abdominis).

These muscles keep your pelvis stable when you’re running on one leg (which, let’s be honest, is all the time when you’re running).

Hit these:

• Side planks
• Dead bugs
• Bird-dogs
• Russian twists
• Glute bridges

One runner I worked with had recurring piriformis pain that finally eased when he focused on oblique strength. The fix wasn’t in the butt—it was in the core.

Even 10 minutes every other day adds up. Keep your trunk stable, and your piriformis doesn’t have to overcompensate every step.

Your Weekly Fix: Keep It Simple, Keep It Consistent

You don’t need a fancy gym or an hour-long workout. Build a short hip/core/glute circuit and hit it 2–3 times a week. Think:

• 1–2 glute activators (clamshells, band walks)
• 1–2 compound lifts (squats, lunges, deadlifts)
• 1–2 core exercises

Stick with high reps (15–20) and focus on control. You’re training endurance strength here—not max power.

A study once showed that adding hip strength work sped up piriformis rehab. And a well-known coach told Runner’s World: “Strong glutes are the #1 way to prevent piriformis syndrome.”

I couldn’t agree more.

Picture this: You crush a hot 16-miler, soaked in sweat, feeling strong… then it hits.

A sharp sting between your thighs.

You look down.

Blood on the shorts.

You limp into the shower—and it feels like you’re bathing in lava. Yep, chafing just ambushed your run.

I’ve been there. And if you’re logging miles and sweating hard, chances are, you have too.

Runner’s chafing—what some folks call “runner’s rash”—is the sneaky, painful saboteur that shows up during long runs, hot weather, or anytime your gear or body doesn’t cooperate.

The good news? It’s 100% preventable once you know what’s causing it—and how to outsmart it.

So if your post-run showers feel like medieval punishment, it’s time to fix that for good. Let’s get into the why, the how, and the hell no of chafing—so you can keep running strong and pain-free.

What the Hell Is Runner’s Chafing?

Runner’s chafing is straight-up skin damage caused by friction.

It shows up where skin rubs against skin, or where fabric rubs against sweaty skin—and after a few miles, it turns into a firestorm.

In technical speak, it’s called irritant contact dermatitis. In runner speak? It’s a red, stinging, raw mess.

Where it strikes:

• Inner thighs (classic skin-on-skin crime scene)
• Groin and butt (especially if your shorts are riding or your underwear sucks)
• Nipples (fellas… ever seen those bloody marathon shirts? Yeah.)
• Armpits (especially if you’ve shaved or your seams are trash)
• Under sports bra bands or chest straps (ladies know this pain too well)
• Feet (blisters are just chafing with a vengeance)

What it feels like:

It starts as a hot spot—just a little tingle or sting. Ignore it? That patch can turn into a rash, open sore, or straight-up bleeding mess. If you’ve ever winced through the post-run shower, you know.

So What’s Causing the Chafe Fest?

It’s rarely just one thing. Usually, it’s a perfect storm of friction, sweat, heat, and bad gear. Let’s break it down:

1. Friction (Skin-on-Skin or Fabric-on-Skin)

Enemy #1. Legs rubbing. Shirt bouncing. Bra band grinding. After 10+ miles? Your skin doesn’t stand a chance without protection.

2. Sweat = Trouble

Sweat is salty and sticky. It softens your skin, adds drag, and acts like sandpaper when combined with motion. Plus, when it dries, the salt left behind makes things worse.

3. Heat & Humidity

Warm weather makes you sweat more. Humidity makes it stick. And wet skin is softer skin—meaning it gets chewed up faster.

Summer runners, you know the deal: July and August are peak chafe months.

4. Bad Clothing Choices

Cotton? Trash it. It holds sweat like a sponge and turns into a rubbing machine.

Loose stuff flaps and rubs. Tight stuff digs and grinds if it’s not designed well. Bad seams, thick tags, poor stitching—all can shred your skin. Don’t trust gear you haven’t tested on a long run.

Pro insight: Cotton underwear and free race shirts are the worst. Ask any experienced runner—they’ve got scars.

5. Dry or Sensitive Skin

Dry skin = no protective oils = more friction. But weirdly, being too wet (aka soaked in sweat) is just as bad. Balance is key.

6. Your Body’s Shape & Movement

This isn’t about size—it’s about where skin rubs and how you move.

Big thighs? You might get inner thigh rub. Narrow hips? You might still chafe if your form causes rubbing.

Even elite runners with zero body fat deal with this. It’s not about weight. It’s about motion + moisture = friction.

7. Hair or Shaving

Shaved armpits or groin? That stubble will feel like sandpaper once the sweat kicks in.

Long hair? It can trap sweat. No hair? You lose some natural glide.

Everyone’s skin reacts differently—you’ve got to test and see what works for you.

8. Gear & Accessories

Anything that touches your skin during a run—hydration packs, belts, heart rate straps, phone holders—can chafe if it shifts or bounces.

The fix? Strap it snug, test it on long runs, and lube up where it touches.

Where Chafing Happens – And How to Shut It Down

Let’s talk about chafing. Not glamorous, not fun—but 100% real.

Every runner has dealt with it at some point, and if you haven’t yet… just wait. It can turn a great long run into a painful limp-fest if you’re not prepared.

Here’s the no-BS guide—body part by body part—on where chafing strikes and how to stop it before it ruins your day.

Thighs: The Classic Chafe Zone

Why it happens: Inner thighs rub together with every step, especially if your legs naturally touch (which is super common, by the way). Add in sweat, cheap shorts, or seams in the wrong spot? You’ve got a friction factory.

How to Prevent Thigh Chafing:

✅ Compression Shorts Are Your Friend: A solid pair of compression shorts (or half-tights) under your running shorts can be a total game-changer. They create a slick barrier so your thighs glide instead of grind. Lots of us layer them under regular shorts for that exact reason.

✅ Watch Out for Inner Seams: Check your shorts—if they’ve got seams right where your thighs rub, that’s a recipe for pain. Go for flat seams or seamless designs. Even running skirts with smooth built-in liners can work wonders.

✅ Lube It Up: Slather anti-chafe balm (Body Glide, Vaseline, SportShield… whatever works) before you run. Don’t be shy. Cover the whole inner thigh area—and go a little wider than you think. For long runs, stash a mini lube stick in your pocket. You’ll thank yourself at mile 15.

✅ Stay Dry When You Can: Moisture makes chafing worse. Some runners dust cornstarch or non-talc powder on top of the balm to absorb sweat. And for rainy runs? Break out knee-length compression shorts. They’ve saved more marathoners than I can count.

✅ Fit Is Everything: If your shorts bunch up or crawl up your thighs, they’re doing more harm than good. Snug-fitting shorts stay in place and cut down on the rub. If you’re using loose shorts with a liner, pin the shorts to the liner at the leg opening to stop the creep. Old-school trick that still works.

Groin: Where You Least Want Friction

Why it happens: Sweat + seams + delicate skin = big trouble. The groin’s where your inner thighs meet everything else, and things get ugly fast if your gear isn’t right. For men, it’s often the short liner or underwear causing issues. For women, it can be thigh rub or bikini-line friction. Throw in stubble from shaving, and it gets worse.

How to Prevent Groin Chafing:

✅ Ditch the Wrong Underwear: If your shorts have a good liner, you don’t need boxers, briefs, or anything underneath. Extra layers = extra seams and more sweat traps. If you do wear underwear, pick moisture-wicking synthetics with flat seams. No cotton, ever.

✅ Lube That Zone: Don’t skip this one. Lube up the whole groin area before you run—inner thighs, underwear line, and any other potential hot spots. It feels weird at first, but trust me—it’s way better than raw skin down there. Long run? Carry a reapplication stash.

✅ Shave Smart: Shaving or waxing? Time it right. Growing-back stubble can be brutal—like sandpaper rubbing with every step. If possible, plan your grooming a few days ahead. Some runners find a short trim is the sweet spot—less sweat but no razor burn.

✅ Snug Shorts That Don’t Ride Up: If your shorts creep into the danger zone, you’re toast. Look for gear that fits close and stays put. Compression shorts are gold here. Loose shorts? Try longer splits so they move with you, not against you.

✅ Steal a Page from Cyclists: Running a trail ultra? Borrow the chamois trick from the cycling world. Some long-distance runners wear bike shorts with a light chamois pad. Sounds goofy until you go 30 miles chafe-free. Use your usual lube with them and enjoy the smooth ride

Nipple Chafing: The Silent Killer of Long Runs

If you’ve ever finished a run and looked down to see two blood stains on your shirt, welcome to the club — you’ve met jogger’s nipple. It’s not pretty. It’s not heroic. But it’s real, and it takes down newbies and veterans alike.

Why It Happens

Every time you run, your shirt moves. If it’s rough, wet, or just bouncing the wrong way, it can rub your nipples raw. Over miles, that friction adds up — and boom, you’re bleeding from the chest like an action movie gone wrong.

Guys get this more often, since we don’t have the built-in defense system of a sports bra. But don’t get cocky — women aren’t totally immune. A lousy sports bra can cause just as much pain, especially around seams or straps.

Cold, wet weather? That’s a recipe for disaster. A soaked cotton shirt is like sandpaper. And your skin doesn’t stand a chance.

How to Save Your Nipples (And Your Dignity)

1. Cover Them Up

Old-school trick that works: slap on a couple of Band-Aids. Cross ‘em if you want full coverage. Or go fancy and use stick-ons like NipGuards or NipEaze — these were made for this exact problem.

👉 Coach tip: Flexible fabric bandages work best. Some runners cut out the pad and just use the sticky ring around the nipple — lets it breathe but still shields it.

2. Lube ‘Em Up

If you’re not taping, you better be lubing. Products like Body Glide, Vaseline, or lanolin (yep, the stuff breastfeeding moms use) work great.

One runner once told me, “Lanolin saved my t**tle.” I still laugh about it, but he wasn’t joking — he was in pain till he found that miracle goop. If it works, it works.

But heads-up: sweat can wash lube away. For really long runs, combo it with tape. Belt and suspenders, baby.

3. Wear the Right Shirt

Tight is better than loose here. Compression shirts or smooth tech fabrics that hug the body won’t rub like a flappy tee. If it’s raining, go snug or go shirtless (if you can pull that off in your area without a ticket).

Ladies, make sure your sports bra fits well and doesn’t have seams across the nipples. A soft liner, minimal movement, and Body Glide where it rubs — that’s your armor.

4. Keep It Dry

If you’re a heavy sweater, moisture is the enemy. Some ultra runners go full MacGyver — taping gauze over the area or using nursing pads in the shirt. Most of us don’t need that, but if you’re desperate, don’t knock it.

Armpit Chafing: The Sleeper Injury That Hurts Like Hell

Your arms swing a lot when you run. Thousands of reps. And if anything’s rubbing in your armpits — fabric, stubble, even skin-on-skin — you’ll know fast. One minute you’re cruising. Next, your underarms are on fire.

Why It Happens

Two culprits:

• Skin rubbing skin (your upper arm grinding against your torso)
• Fabric or seam rubbing (shirt sleeves doing the dirty work)

Armpit hair? If it’s short and sharp, it’s like running with sandpaper under your arms. Shaved? Razor burn can mess you up too.

How to Beat the Burn

1. Trim or Don’t — Just Pick a Side

Shaving? Use a sharp razor and leave a day before your next run so your skin chills out. If you’re growing it out, let it really grow — long hair lies flat and protects better than stubble.

The danger zone is that half-inch stubble stage. It looks harmless. It’s not.

2. Lube the Pits

Before your run, slather on some anti-chafe balm — Body Glide, SportShield, or something neutral that won’t sting. Some runners use powder-dry antiperspirants, but be careful — if you’re already raw, that’ll light you up.

Coach rule: lube before you need it.

3. Wear the Right Shirt

Your shirt can either help or hurt. Sleeveless tops? No seam = no problem. But if you like sleeves, go for raglan cut or shirts that move seams off the shoulder.

Avoid shirts that pinch the armpit tight — but also ditch anything so loose it flaps and rubs. Find that Goldilocks fit: not too tight, not too baggy, just right.

Ladies — wide-side sports bras can cause underarm rub too. If that’s your issue, hit the area with a dab of lube before strapping in.

4. Keep It Dry (If You Can)

Armpits = sweat city. Some runners dust with cornstarch or baking soda, but those can clump with heavy sweat, so test it first. Usually, good lube and a decent shirt will do the trick.

Feet: The Blister Battlefield

Let’s talk feet. If you’re logging miles, your feet are taking the hits—and if you’ve ever peeled off your socks to find a raw, oozing blister, you know exactly how real this is.

Blisters are basically your skin tapping out from too much friction. Whether it’s your sock seams, toes rubbing together, or shoes grinding your heels into hamburger, that constant rubbing turns into raw skin. Add heat, sweat, or a tiny grain of trail grit? Boom. You’re in Blister City.

Most common spots: backs of the heels, tops of the toes, and in-between toes. Basically, anywhere there’s rubbing + moisture = potential carnage.

Here’s how to stop the foot carnage before it starts:

1. Ditch Cotton Socks – Forever

I can’t say this loud enough: cotton socks are the devil. They hold moisture, bunch up, and create the perfect environment for skin to shred.

Go for moisture-wicking synthetic blends or merino wool. Not only do they breathe better, they reduce friction and dry faster. Bonus points if they have padding or double layers in hotspot zones.

Brands like Wrightsock make anti-blister double-layer socks—basically, the two layers rub against each other instead of your foot. If between-the-toes blisters are your personal hell, check out toe socks like Injinji. Yeah, they look weird. But they work. I’ve seen them save many a runner’s race.

2. Lube or Powder – Pick Your Weapon

Some runners are Team Slick, others are Team Dry. Either works—just don’t mix both unless you want gooey sock soup.

• Vaseline, Trail Toes, or other foot balms can help protect common friction zones: balls of feet, toes, heels.
• Prefer a dry feel? Go with a foot powder or something like 2Toms BlisterShield (it’s got PTFE, which reduces friction like Teflon).

Pro tip: For ultras or long hikes, pick one approach—don’t layer powder over lube unless you enjoy running on cake batter.

3. Get the Shoe Fit Right

Too tight = pressure points and black toenails. Too loose = sliding and toe bang. Either way, you lose.

Make sure:

• You’ve got a thumb’s width of space in the toe box (your feet swell during long runs).
• Your heel doesn’t slip—heel lock lacing can help lock that foot in place.
• The shoe isn’t a repeat offender. If a certain pair gives you blisters every time, it’s not you—it’s the shoe.

4. Keep Feet Dry – Swap Socks Mid-Run if Needed

Sweat, rain, puddles—they all soak your socks, and wet skin = easier tearing.

If you’re doing long runs or races:

• Change into dry socks at the halfway mark.
• Carry a spare pair on ultras or long trail runs.
• Feel a hot spot forming? STOP. Pop the shoe off. Tape it, slap on a blister plaster, whatever. Don’t wait for it to explode.

Blisters don’t happen instantly—they build. Catch it early, and you save your race.

5. Try Double-Socking (If You’re Desperate)

Blisters won’t quit? Try liner socks under your regular socks. The thin inner layer moves with your skin, while the outer sock takes the beating. Or grab a pair of socks already built that way.

Just know—it can make your shoes feel snug. If they’re already tight, double-socking might not be your move.

How to Prevent Chafing While Running

(Because nothing ruins a run faster than burning skin and regret)

Let’s be honest — chafing is the uninvited guest no runner wants to deal with. It’s raw, painful, and it always seems to show up just when you’re getting into a groove. The good news? It’s almost completely preventable if you take the right steps before you lace up.

I’ve had long runs derailed by skin-on-skin warfare more times than I’d like to admit. And I’ll tell you right now — prevention is way easier (and less painful) than dealing with the aftermath.

Here’s the playbook to stay chafe-free, no matter how far or sweaty you’re going:

✔️ Lube the Trouble Spots Like Your Life Depends on It

This is rule #1. Don’t mess around with dry skin and friction. Grease up the hot zones before every run — especially if you’re going long, or the weather’s working against you.

Use whatever works for your skin:

• Body Glide (a stick-style classic)
• Vaseline or A&D ointment
• Squirrel’s Nut Butter (my go-to on trail runs)
• SportShield (great silicone-based option)

Hit all the friction zones:
Inner thighs, groin, armpits, nipples, under bra straps, between toes… you know your body best. If it’s ever burned before, hit it with lube.

💡 Pro tip: Pack a mini tube or packet for long runs or races. Mid-run reapplication might just save your skin — literally.

And yes, I’d rather forget my watch than my anti-chafe stick. It’s that important.

✔️ Dress Like You’ve Been Burned Before

Cotton? Toss it. That stuff’s a chafe trap when it gets wet. You want moisture-wicking, technical fabric that keeps sweat off your skin and doesn’t cling.

Pick clothes that fit you just right — not baggy, not squeezing-the-life-out-of-you tight. Smooth seams, snug fit, no rough edges. Flatlock stitching is your friend.

Ladies: sports bras matter. Seams, straps, elastic — it all adds up. Find one that supports and smooths, not rubs you raw.

Also: cut out annoying tags, test new gear before long runs, and remember this golden rule:

If it rubs on a 3-miler, it’ll destroy you on a 10-miler.

✔️ Get Your Undergear Game Dialed

This one’s personal — there’s no one-size-fits-all here.

• Some runners go commando.
• Some swear by compression shorts.
• Some layer up like a knight in armor.

Just remember the no-cotton rule. Always go synthetic or technical. Breathable, fitted, and seamless is best. If your shorts have a built-in liner that feels good? Ditch the undies. If not, wear something designed for movement, not lounging.

Ladies, same goes for underwear: seamless, synthetic, or skip it if your tights have a gusset. Your comfort is the only rule.

✔️ Stay as Dry as You Can (Yes, Even in Summer)

Sweat + friction = chafe central. So do what you can to stay dry-ish.

Try these:

• Cornstarch-based powders (safe for sensitive areas) to absorb extra sweat
• Anti-sweat headbands or wristbands to keep sweat from dripping into trouble zones
• Loosen or remove your hydration pack or hat mid-run for airflow
• Drink water! Hydration thins out the salt content of your sweat, which can reduce irritation

It won’t be perfect, especially on humid days, but every little bit helps.

✔️ Race-Day Rule: No New Gear, Ever

Let me repeat that louder for the people in the back:
Never try new gear on race day. Ever.

What you race in should be battle-tested on a few training runs. This includes:

• Shorts
• Bra
• Socks
• Shoes
• Fuel belt
• Backpack
• Even sunglasses (yes, I’ve seen runners get ear chafe from brand-new shades)

Do a full test run with your race-day outfit. Discover the issues before the gun goes off.

✔️ Accessorize Like a Pro

If you’ve got a spot that always gives you grief? Don’t just hope for the best — protect it.

Use:

• Nipple guards or KT tape
• Blister-resistant socks
• Moleskin on high-rub zones
• Kinesiology tape along bra lines or backpack straps
• Gaiters on trail runs to keep sand and grit out

Ultrarunners tape their feet before every race for a reason. Prevention beats damage control every time.

✔️ Match Your Gear to the Weather

Rainy day? Tighter clothes work better. Loose fabric gets heavy, soggy, and rubs like crazy. A brimmed hat can help redirect rain away from your neck and chest.

Hot and sunny? Go light. Light colors, breathable fabric, and maybe a touch of antiperspirant on your lower back or chest can slow the sweat drip.

Trail run? Cover up. Gaiters, longer shorts, and smooth-fitting tights can keep dirt and gravel out of unwanted places. A single grain of sand in your sock is a slow-rolling nightmare.

Also: practice. If your race is in humid July, don’t train only in cool April mornings. Get your body and gear used to the conditions you’ll race in.

How to Treat Chafing After a Run 

You crushed your run, feeling strong… until you hit the shower and suddenly felt that all-too-familiar burn.

Congrats — you’ve joined the proud, not-so-happy club of runners who’ve been betrayed by their own skin.

Chafing happens to the best of us. Inner thighs. Underarms. Nipples. Groin. Anywhere skin rubs or fabric irritates, it’s fair game.

But don’t panic.

Here’s your step-by-step chafing survival plan — so you can get back to running and not walking like a cowboy on day three of a rodeo.

1. Clean It Gently (No Bravery Points Here)

First step? Clean the area — but gently. Don’t blast it with hot water or scrub like you’re exfoliating for a spa day.

Lukewarm water is your friend. Use mild soap—unscented if possible. If the skin’s raw, even water alone is fine to start. Think: rinse, don’t irritate.

Pro tip: That firestorm you feel in the shower? Yeah, that’s normal. Bite your lip and get it done. But whatever you do—don’t use harsh soap, scented gels, or your roommate’s peppermint body wash. Trust me.

2. Ditch the Alcohol and Peroxide

Don’t reach for the rubbing alcohol like you’re in an old-school war movie. It’ll burn like hell and slow down healing.

Hydrogen peroxide, iodine, and harsh disinfectants = bad idea. They dry out the skin, delay recovery, and make you hate life for a few minutes.

Stick to mild soap and water. If you’re into natural stuff, witch hazel or diluted vinegar might help—but again, diluted. The goal is clean and calm, not scorched earth.

3. Pat, Don’t Rub

After washing, pat the area dry with a soft, clean towel. No rubbing. No friction. No aggressive towel kung fu.

If you’re extra sore, use a hair dryer on cool to dry the area with zero contact. It may look weird, but it feels amazing.

4. Lube It, Soothe It, Protect It

Now comes the healing part. This is when you go full TLC.

Use one of the following:

• Petroleum jelly (Vaseline)
• Aquaphor
• Zinc oxide (yep, the diaper rash stuff)
• Aloe vera gel
• Natural oils (coconut, Shea butter) — if the skin isn’t broken

These keep the skin moist and protected while it heals.

Got broken skin or think you see signs of infection? Use a little Neosporin or Polysporin — unless things look gnarly (in which case, see a doc).

Avoid: Anything with alcohol or fragrance. That stuff will sting and piss your skin off more.

If it’s really painful and swollen, a touch of 1% hydrocortisone can calm things down — just don’t slather it like sunscreen, and skip it on deep wounds unless your doc says otherwise.

5. Cover It (If It’s Still Rubbing)

If clothes will rub against the chafe zone, cover it up. Non-stick bandages, hydrogel pads, or Tegaderm film work well.

• Nipple chafe? Slap on a bandage.
• Inner thighs? Use breathable gauze or medical dressings (not a Band-Aid unless you like pain).

Let it breathe if you’re at home with loose clothes — or better yet, no clothes. Fresh air heals. Tight jeans don’t.

6. Chill Out and Let It Heal

You don’t have to take a rest day, but if your skin’s screaming at you, don’t be a hero.

If every step feels like sandpaper, do something low-impact instead: upper-body weights, swimming (as long as chlorine won’t make it worse), or just… rest.

And for the love of your skin, wear soft clothes. No seams. No compression tights. Give the area time to recover.

7. Watch for Signs of Infection

Chafing should heal fast—mild stuff in 1–2 days, worse stuff in a week. But if the spot gets:

• Redder
• Warmer
• Swollen
• Starts leaking pus

That’s your cue to go see a doc.

Light chafing? You can usually run again the next day with some protection. Deeper wounds? Give it a few more days. Listen to your body, not your ego.

When It’s More Than Just a Chafe

Look, most chafing is harmless — annoying, sure, but it heals up quick with a little rest, some ointment, and better gear choices.

But every now and then, it gets ugly. And if you keep brushing it off like, “Eh, it’s just a little skin rub,” you might end up with something that needs a doc’s attention.

Here’s when you need to stop being tough and start being smart:

Redness That Spreads or Swells Up

If that chafed patch starts swelling like crazy or the redness creeps beyond the original spot — it’s not just irritation anymore.

That’s a sign of infection or deeper inflammation.

Skin Discoloration

Got weird brown or purplish tones around the chafe?

That ain’t normal healing.

Chronic rubbing or an infection can mess with pigmentation. Don’t ignore that.

Pus or Crusting

This one’s obvious: if you see yellow crust, oozing, or smell something funky, that’s not your standard runner’s rash.

That’s infection — could even be impetigo-type stuff. You need real meds, not just a dab of Vaseline.

⚠️ Pro tip: Don’t just slap on random ointments. See a doc and let them tell you what’ll actually work — antibiotic cream, maybe even pills if it’s bad.

Bleeding That Won’t Quit

A little blood? Normal. Marathoners know all about bloody nipples.

But if it’s non-stop bleeding or a wound that won’t scab — especially from a fall or deeper abrasion — go get it looked at. You might need stitches or proper wound care.

Heat and Tenderness

Chafed skin will sting. But if it feels hot — like, noticeably hotter than surrounding skin — and tender to the touch? That could be cellulitis or deeper infection.

Fever or Feeling Like Crap

If the spot’s infected bad enough to give you chills or a fever, it’s beyond “just a skin thing.”

Don’t be the tough guy who ends up in the ER because they didn’t want to “bother” their doctor.

 It’s Not Healing After Several Days

You should see real improvement within 2–3 days of cleaning, resting, and treating it right.

If after a week, it still looks raw or hurts like day one?

Might be a fungal infection like intertrigo — and you’ll need antifungal meds to fix it. Not something you can “run through.”

Don’t Let a Little Chafe Steal the Joy

Chafing might seem like a “small” issue — until it wrecks a long run, a race, or an entire week of training.

The sting of sweat on raw skin?
The dreaded post-run shower burn?
That penguin walk after a long run gone wrong?

Yeah… not fun.

But here’s the good news: chafing is preventable.

Like I always tell my runners — a 5-second fix beats 5 days of pain. That means:

• Slapping on some Body Glide before a long run
• Choosing gear that doesn’t rub you raw
• Hydrating and keeping your skin happy

That’s not “extra.” That’s smart. There’s no award for bleeding nipples or shredded thighs. You’re not “tougher” for toughing it out. You’re just hurting yourself needlessly.

Find what works for your body:

• Vaseline instead of fancy balms? Go for it.
• One pair of shorts that never fails you? Buy five and toss the rest.
• Love merino wool socks? Wear them even in summer.

The goal is comfort that lasts through the miles — not just surviving the run, but enjoying it.

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.

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.

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.

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.

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.

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