There are a lot of ways you can sprain, strain, tweak, and tear yourself when you run, but below, we've laid out five common injuries for beginner runners. This is the most common running injury, especially for new runners, Ferber says.
He notes that for some people, the pain may start at the beginning of the run, subside throughout, and then pick up again as soon as you stop running. What causes it: "It's a grinding injury," Ferber says. There's cartilage under your kneecap and also along your thigh bone, and a layer of fluid in between the two works as cushioning, Ferber explains.
He says to think of the kneecap as a train, and the thigh bone femur as the train track. When the hips are weak, the thigh bone loses its stability and moves underneath the kneecap.
How to treat it: This is something most runners can deal with and will attempt to run through, Dr. Gallucci says. But surprise! Initially, you should stop running and try to limit inflammation—taking anti-inflammatory medications such as ibuprofen can help.
In the study, people with knee pain who completed six weeks of core and hip strength training reported an earlier resolution of pain and gained more strength than those who performed knee-focused rehab. Here are the specific exercises he recommends. What it is: Medial tibial stress syndrome, more commonly known as dreaded shin splints, causes pain on the inside surface of the shin, "especially when walking, running, and pulling the foot upward or stretching it downward," says Nicholas M.
Licameli, P. The pain can occur on the inner or outer side of the shins. Shin splints happen when there's repetitive trauma to the connective tissue that attaches this muscle to the tibia bone, says Dr.
The tissue breaks down, becomes inflamed, and sometimes scar tissue forms during the healing process, "which produces pain and tightness. How to treat it: Because shin splints are an overuse injury, you may need to stop running for a few weeks to rest the area, says the American Academy of Orthopedic Surgeons. Hip Flexor Strain. A hip flexor strain is an acute injury that occurs when the muscle fibers are overstretched , causing the muscle fibers to tear.
Symptoms of a muscle strain can be mild, moderate or severe, depending on how much damage was done. Symptoms may include:. A muscle strain that is not allowed to recover properly can continue to cause pain each time you run. Proper muscle strain treatment depends on the severity of the injury, but typically includes taking time off from running or other activities that put stress on the hip flexors and doing rehabilitation exercises and stretches. Hip Flexor Tendinitis. Overuse is a major reason for hip flexor strain in runners.
The repetitive motion of lifting the leg and flexing the hip with each footfall places a lot of stress on the hip flexors, potentially leading to inflammation. With an overuse injury, the pain comes on gradually and worsens over time.
Typically, you will feel pain not only after running, but also while you are running. The pain may be worse in the beginning of your run and feel better as your muscles warm up; however, it will usually return and worsen as you run farther.
At the end of your run, the pain will stick around until the muscle inflammation subsides. Quadriceps and Hamstrings Strain. As with the hip flexors, an acute injury can cause a strain in the quadriceps and hamstrings. Often, running too far or too fast before your body is ready can cause these injuries. Whether the pain is mild, moderate or severe, the muscles require a period of healing to fully recover before they can be subjected to their previous level of activity.
Injuries that are not allowed to recover properly can cause recurring pain at the top of the thigh after running. There are many other reasons you might be having pain after running.
Tight muscles elsewhere in the body — the lower back, for example — can pull on thigh muscles and lead to pain after running. Hip bursitis can be another possible explanation. Bursa are small jelly-like sacs throughout the body positioned between muscle and bone for cushioning and to reduce friction.
A more mild strain may not be felt until the next day, when the runner wakes up feeling stiff and sore at the back of the leg. See Acute Hamstring Tears. Quadriceps Pain and stiffness at the front of the thighs indicated injury to one or more of the quadriceps muscles. Like other muscles, the quadriceps muscles can become strained from overuse if they are not properly conditioned.
On the other hand, a sudden injury can occur if the runner suddenly accelerates or stops short. Groin muscles The muscles at the inside of the thigh are called the adductor muscles, or groin muscles. These muscles are less likely to be injured during jogging than while sprinting and making fast turns e.
Many mild to moderate groin muscle injuries can be self-diagnosed and treated. If a runner with persistent groin pain and seeks medical attention, a doctor may want to rule other possible conditions with similar symptoms, such as a hernia, a pinched nerve, and tears to the hip joint's labrum. Treatment for a pulled muscle typically involves rest and anti-inflammatory medications. Once symptoms abate, runners should ease back into an exercise routine that includes strengthening exercises and gentle stretching.
If a painful hip or thigh does not get better with rest within two or three weeks, or if pain is severe, medical attention is warranted. Rarely, when there is a severe muscle tear, is surgery recommended. Don't have an account? Sign up! News Video.
Welcome back! Set font size. Total Shares. Thigh pain 1. ITBS iliotibial band syndrome The iliotibial band is a ligament that runs along the outer thigh from the hip to the knee. Basic treatment: Ice the affected area for 15 min. Stretching exercises for your iliotibial band Stand with your right leg crossed behind your left and lean to the left, keeping your right foot pressed to the floor.
You should feel a stretch along the outside of your right leg from the hip to the knee. Repeat with the left leg. Strengthening exercises for your hip muscles Lie on your left side and lift your right leg above the level of your right hip and bring it behind you to a degree angle. Hold for sec and repeat times.
Muscle strain hamstrings This thigh pain is caused by a small muscle tear as a result of sudden movement or overstretching.
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