6 Tips to Reduce RUNNING PAIN
An at-home guide for running with less pain without pain-killers or surgery!
If you answer yes to any of the following questions, keep reading for information about your running limitations.
- Is running a part of who you are currently and do you desire to improve your times, pain levels, and distances?
- Are you starting to get knee pain at mile 5 or foot pain at mile 8 and it’s beginning to limit your ability to keep up with your training program for a race in the near future?
- Do you run casually and cannot get past the hump of more than 1-3 miles due to pain or limitations of fatigue?
- Do you use running as a source of a workout and find yourself saying “I’m just not a good runner”
- Is running a source of weight loss for you, but you find yourself not able to complete your runs as you would want to?
If you are an avid runner or just enjoy a good stroll in the neighborhood but you’re currently dealing with a relentless injury or you’re finding yourself worried about the possibility of exposing a previous injury, YOU ARE in the right spot and this may be the most important message you will read.
Injuries and pain can be one of the most limiting factors to running. There are many articles and resources such as blogs, journals, or magazines that could be helping you understand what MAY be the related cause of your injuries, but let’s be real here for a second, taking a stab in the dark without an expert seeing you first (looking at you individually) and recommending what to change FIRST with running can be a catch 22 issue. For instance, you may have been told you are a “forefoot” or “midfoot” runner and in attempts to listen to what you identified as your source of pain by changing your striking pattern, you end up with a new knee pain! If this is something you find yourself concerned about or have dealt with in the past, you are not alone. I see many of my runners deal with similar circumstances… change of shoes, change of running patterns, increasing speeds too quickly, increasing to too large distances … and ultimately, all of these can lead to an injury if not done correctly.
In my experience, I have found ways to introduce these large changes in subtle ways and help them adapt over time to assist in creating a more efficient, effective running gait pattern for the elite athlete and the “weekend warrior”.
Before I tell you how I do this, let me introduce myself and give you a better perspective of how I’ve been able to help a multitude of people who deal with similar injuries to the one you may be experiencing. I have an extended history of playing various sports all my life. I’ve spent much of my life playing basketball and ended up playing at a collegiate level for 5 years. My life was spent in the gym practicing, lifting, and as you may imagine (due to the sport) learning primarily how to become quicker than the other players. Since being out of college almost 10 years now, I’ve had to adapt from the idea of basketball needs (short, fast bouts of sprinting) to now engaging in 5k’s to half marathons. This process has lead me to some injuries, but during that process, I have done extended research and learned from my own mistakes and continue to expand my knowledge and expertise in multiple educational seminars/courses to further prevent people like you from recreating the same mistakes I did.
This is a good friend and me after we finished the Georgetown to Idaho Springs half marathon. This was a personal record for me!
In my experience of previous injuries being an athlete, prolonged rest has NEVER been the answer. The answer has been in finding root cause(s) of your injury. If muscles are tight in certain areas, they can cause over-compensatory movements creating and recreating chronic pain issues over and over if never addressed. If muscles are weak and show asymmetries, this can cause an imbalance of the system during running and cause pains in joints or areas further from the sight of the injury… leading you to not understand where the root cause is coming from (ie: sometimes the hip or back are primary sources of foot or knee pain). AND, the more we identify these impairments, I guarantee you will be able to prevent further damage down the road by locating early factors and taking action before they arise.