Aches and Pains from Running? Try These!
Runners Knee or Patellofemoral Pain Syndrome: Pain under the kneecap after long runs, with prolonged sitting, hill/stair descent, or squatting.
Risk factors: Weakness of quadriceps and gluteals, poor loading strategies, changes in shoes or running surface, increasing weekly mileage too quickly.
Exercises: Single-leg bridges, lateral band walks, and side-lying clams.
Achilles Tendinopathy: Pain with a heel strike, running up the stairs, or with a sudden change in direction.
Risk factors: Limited ankle mobility, a dramatic increase in training load (especially hills and speedwork), gastroc/soleus tightness, foot anatomy, shoes ( incorrect or overused)
Exercises: Seated resisted plantarflexion with a band, mini band walk on toes, and eccentric heel raises.
Plantar Fasciitis: pain worse with first steps in the AM
Risk factors: Ankle mobility deficits, Gastroc/soleus weakness, poor biomechanics and loading strategies, Trunk/Spine/Hip weakness, individual foot anatomy, or shoes.
Exercises: Ankle DF mobilization at the wall with toes elevated, intrinsic foot strengthening, bent, and straight leg heel raises, lateral planks, and bridges on a ball.
Shin Splints or Tibial Stress Syndrome: Pain begins after running then progresses to persistent pain.
Risk factors: Increasing mileage too quickly, overused footwear, insufficient control of foot mechanics, tight calf muscles, weakness in the hips, or midfoot motor control.
Exercises: Arch doming, bridges, lateral lunge, and calf stretch.
Tip: Replace shoes every 400-600 miles.
ITB Syndrome: Pain on the outside of the knee or hip while running (slower pace in particular), after long runs downhill.
Risk factors: Running on banked surfaces, hip mobility deficits, weakness in hip abductors and extensors, increased tightness at the hip, or increasing mileage or intensity too quickly.
Exercises: Hip swings, single-leg squat, single-leg hip hinge, and single-leg bridges.