The 3 Most Common Causes of Pain with Running

Have you been told you have to give up running?

I’ll let you in on a little secret: a provider who tells you that you’ll have to stop running to avoid pain is a provider who believes that running is “bad for your joints”. Buuuuuut - research has debunked this.

Did you know some research now shoes that marathon runners have less age-related knee changes than non-marathon runners?

Now, does this mean every needs to run marathons? No.

What it does mean is that running is definitely not bad for your joints. It can be good for them!

Now, there are a lot of great providers out there, all of which practice in different specialties. While one provider may specialize in helping babies with tight necks, another may specialize in treating an upset tummy. I’m not one of those. But there are some providers who specialize in helping runners continue running after injuries, and I AM one of those!

If you’re new to physical therapy, you may not know that you should seek a provider who has a history of treating runners (who keep running) !

Why is it important to pick the proper PT?

Well, for someone who wants to keep running, it could make the difference between freedom and sedentary life.

Here are the three most common causes of pain with running that I’ve treated, and that you should have checked by a physical therapist, to find a plan to get you back to running as soon as possible.

1. Mileage progression

Did you know there’s a healthy amount to increase your running mileage per week? Yes, 10% is the average amount that we want to increase your mileage per week. That allows the ligaments, tendons and muscles in your body the time to adapt and respond to your increase in training volume.

Having a change in weekly mileage above 10% can be one reason that you are experiencing pain with running!

2. Cross training

Hands-down, one of the most common causes for pain associated with running is having a cross training plan that doesn’t support your running.

Who else has downloaded a new running program, looked at cross training days and thought “Well, I guess I’ll just run on those days, too?”

No shame in the game! We’ve all done it, but here’s what you need to know.

These are the most important days in your training plan. Yes, all that strength work that you don’t really want to be doing is the key to continue to run pain-free and feeling strong and just being able to focus on your runs and not all the other stuff that’s causing you pain.

A targeted cross training strength plan will help you to prevent the nagging knee, hip, low back or foot/ankle pain that you’ve been struggling with.

And not having a plan that supports your runs can be the reason you’re experiencing pain!

3. Asymmetries in stride or push-off while running

Having a stride that’s longer on one side than the other, or using your arms in different ways on each side can be a driving force for alllllll kinds of lower body pain.

The reason this is so important is that these things do not pop up on x-rays or MRIs! That’s why we treat the whole runner, the whole YOU, to find a solution that gets you out of pain and back on the road.

I help runners in the Nashville area through in-person and virtual appointments, as well as runners all over the U.S., so that runners can get back to running! If you’ve started to wonder if you’ll ever get back to running and feeling great, I see you.

I’ve been there, my clients have been there, and I’d love to help you and answer any questions you have if you’re there as well!