“Running hurtsyou need to prepare yourself for that,” he says.
Heres what you oughta know about each so you’re free to run for the long haul.
This is the most common running injury, especially for new runners, Ferber says.
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What causes it:“It’s a grinding injury,” Ferber says.
When the hips are weak, the thigh bone loses its stability and moves underneath the kneecap.
“The railroad track starts moving.
Those pieces of cartilage start to rub together, and thats what causes the pain,” Ferber explains.
But (surprise!)
that’s not a good idea.
Here arethe specific exercises he recommends.
The pain can occur on the inner or outer side of the shins.
Ice and compression can help you feel better too.
“The true fix is strengthening.”
Then it’s a little stiff when you finish," says Ferber.
“But it hurts first thing in the morning.
That first step out of bed is excruciating at the heel.
Its job is to support your arch, Ferber says.
Tight calf muscles or even inflexible toes can strain this connective tissue, too, adds Ferber.
That takes the load off the plantar fascia,” Ferber says.
“Plus, a good arch support (just an over-the-counter orthotic) will take some stress off.”
Dr. Licameli also suggests strengthening your hips and core.
How to prevent it:Those same strengthening exercises are helpful for prevention, too.
“And always warm up properly,” Dr. Licameli says.
It’s an aching, dull pain, usually right where the muscle transitions to tendon, Ferber says.
You lose blood supply in the mid part of the Achilles tendon and it becomes brittle.
It starts happening in about your 40s," Ferber explains.
What causes it:Any weakness or tightness in the calves,glutes, orhamstringscan affect the Achilles tendon.
How to treat it:You may need to rest from high-impact activity until the pain resolves.
Icing the affected area can also help you feel better.
But again, strengthening and stretching the muscles at play is key here.
How to prevent it:Continuestretchingand strengthening those muscles.
Pain or abnormal gait while just walking is a red flag too.
Once youre pain-free, you should return back to running graduallythink walk-run periods and a lesser total weekly mileage.
Youll also want to verify youre not increasing mileage too rapidly or suddenly changing your running terrain.
Fueling your activity properly is important too.
See more from SELFs Guide to Running package here.
