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Muscle Pains and Injuries

Before you do anything rate your pain 1 to 10. If it is greater than 6, TAKE A WEEK OFF AND PERFORM SUGGESTED STRENGTH MOVEMENTS. Try running very lightly after a week and if it still hurts, see a professional or take another week off of running while performing strength movements. Trust me, this is better than running through it, I know it's hard but in the long run (hehe) this is significantly better for you, and some people have breakthroughs after taking rest.

If your pain is above an 8, see a professional immediately and take complete rest from running until a professional suggests otherwise.

Otherwise, if it doesn't hurt when you get warmed up, lighten your training intensity slightly(reduce mileage, lighten speed workouts) for about a week.

For all suggested exercises/movements, a resistance band is optional where applicable. If it's too much do NOT use it.

General Causes of Pains/Injuries

In general, through my research and personal experience, I have found that injuries and pains are triggered by a sudden increase in training volume or intensity, incorrect form, incorrect foot strike, muscle imbalances, footwear that does not accommodate for your feet, or a combination of these factors.

Increase In Volume/Intensity

If you recently kicked up your training volume by more than 10% than the previous week, or you did a workout without proper base training and insufficient recovery, your issue could be an unexpected increase in volume/intensity that your body has not reacted to well

Incorrect Form/Foot Strike

Take a video of yourself doing strides and compare your form with a pro, see how they strike the ground, how they use their arms, how their feet/legs extend, etc. There are drills to work on form however this can take a while.

Improper footwear

Footwear is essential for a runner regardless of what distance they train for. Your feet and personal preferences are unique to you, and there are different shoes that accommodate for different factors. If you go to a running store and ask an employee to help you out, they will likely know what type of footwear is best for you and whether you would need any extra accommodations.

Groin Pull/Strain

The Cause

Weak hips and adductors

Your leg moves inward too much when you run which puts stress on the hip bone.

General Solution Plan

Strengthen and stretch hamstrings, strengthen abs, strengthen abductors and adductors.

Strength drills

Copenhagen adduction(3 x 10) ~ hard

Supine on Bench Hip Flexion(3 x 10) ~ medium

Single Leg Bridges(3 x 10) ~ medium

Dead Bugs(3 x 10) ~ hard

Side Plank(30 sec each side) ~ medium - hard depending on duration

Clamshells(3 x 12) ~ easy

Patellofemoral Pain Syndrome (Runner's Knee)

The Cause

Weak hips, quadriceps, and trunk muscles(Gaitonde).

Over-pronation of foot

General Solution Plan

Strengthen and stretch quadriceps, strengthen hips, and strengthen lower abs

Strength drills

Quadriceps Stretch(30 sec each leg) ~ easy

Lying Pigeon Stretch(30 sec each leg) w/ resistance band ~ easy

Straight Leg Raises(3 x 10) ~ medium

Hip Hikes(3 x 10) ~ medium note: do NOT do this if it hurts

Side Leg Raises(3 x 10) ~ medium, plank optional ~ hard

Leg Raises(3 x 10) ~ medium

Isometric leg pressing into ground(3 x 10 sec) ~ easy

Shin Splints

The Cause

Weak calves, tibalis anterior muscle, and soleus.

Hard Surfaces

Heel Striking

General Solution Plan

Strengthen and stretch calves, strengthen tibalis anterior and soleus

Strength drills

Wall Calf Stretch(30 sec each leg) ~ easy

Bent Knee wall Calf Stretch(30 sec each leg) ~ easy

Downward Dog(30 sec) ~ easy

Life Stretch(30 sec) ~ easy

Bodyweight Calf Raises(3 x 10) ~ easy

Toe Raises(3 x 10) ~ easy, w/ resistance band(optional) ~ medium

Soleus Bridge(3 x 10) ~ hard,

Single Leg RDL(3 x 10 each leg) ~ medium, w/ weights(optional) ~ very hard

Metatarsal Stress Fracture(If you feel it in the bone)

The Cause

Inadequate rest --> overuse

Imablance in foot bone structure(McInnis)

Return to training after at least 10 days no pain

General Solution Plan for Stress Fracture

Complete rest followed by non-impact cross-training

Cross Training Suggestions

Elliptical

Biking

Swimming

After pain has been alleviated, transition to elliptical

RELAX! It's okay, please don't run through this it's not the end of the world. You have so much potential and I believe that if you are conservative, you will reap more benefits in the long run.

Light exercises

Toe Spread(3 x 15 seconds) ~ easy

Slow calf raises(3 x 10) ~ medium

Toe curls(3 x 12) ~ medium

One foot balance(30 seconds on each side) ~ hard, w/ closed eyes(optional) ~ extremely hard

Rolling on ball(30 seconds) ~ easy

Lower Back Strain

The Cause

Weak core, weak overall back, muscle imbalances.

Poor form (arching your back too much in an attempt to stay upright)

Avoid harsh hamstring stretches like toe touches as this can intensify the strain

General Solution and Prevention Plan for Lower Back Strain

Strengthen back muscles

Analyze running form

Strength drills

Cat/Cow Stretch(30 seconds) ~ easy

Cobra Stretch(30 seconds) ~ easy

Child's Pose(30 seconds) ~ easy

Glute Hamstring Raise(3x10) ~ medium, w/ weights(optional/preventive) ~ medium-hard

Single Leg RDL(3 x 10 each leg) ~ medium, w/ weights(optional/preventive) ~ extremely hard

Bent over row(3 x 12) ~ medium - hard depending on weight (preventive)

Lat pulldown(3 x 10) ~ medium - hard depending on weight (preventive)

Apply heat w/ heating pad.

Hamstring Strain

The Cause

Weak hamstrings(obv) and hip extensor muscles.

General Solution and Prevention Plan for Hamstring Strain

Strengthen hip extensor muscles and hamstrings

Strength drills

Hamstring wall stretch(30 seconds each leg) ~ easy

Downward Dog(30 seconds) ~ easy

Hamstring Curls (3x10) ~ medium, add weights when pain improves ~ hard

Glute Hamstring Raise(3x10) ~ medium, w/ weights(optional/preventive) ~ medium-hard

Single Leg RDL(3 x 10 each leg) ~ medium, w/ weights(optional/preventive) ~ extremely hard

Hip thrust(3 x 10), w/ weights(optional/preventive) ~ extremely hard

Calf Strain

The Cause

Tear in calf muscle tissue.

If felt in upper calf, it is a gastrocnemius issue

lower calf disturbance signals that it is a soleus issue.

General Solution and Prevention Plan for Calf Strain(Gastrocnemius and Soleus)

Strength drills IF NOT TOO STRAINING

Foot against wall(30 seconds each leg) ~ easy

Downward Dog(30 seconds) ~ easy

Wall Calf Stretch(30 seconds) ~ easy

Sitting Leg Heel Raises(3 x 10 each leg) ~ medium, Standing when better ~ hard

Isometric Plantarflexion Hold(5 x 10-15 seconds) ~ easy (Clinical Physio)

Single Leg RDL(3 x 10 each leg) ~ medium, w/ weights(optional/preventive) ~ extremely hard

Weighted Seated Calf Raise(2 x 12) ~ Hard(preventive)

Weighted Calf Raises(3x12) ~ Hard(preventive)

Supplementary action

Apply an ice pack after the first few days, do NOT use heat as it can intensify the injury

Massage w/ foam roller(30 seconds each leg)

Massage w/ massage gun

Use a heel wedge to take stress off of the calf

Use a heel cup

Achilles Tendonitis

The Cause

Weak calves, weak ankles

Continuous breakdown of tissue without suitable recovery

General Solution for Achilles Tendonitis

If pain isn't too bad run on flat terrain only

Strength drills

Foot against wall(30 seconds each leg) ~ easy

Ankle Cars(10 in each direction and each leg) ~ easy

Wall Calf Stretch(30 seconds) ~ easy

Sitting Leg Heel Raises(3 x 10 each leg) ~ medium, Standing when better ~ hard

Isometric Plantarflexion Hold(5 x 10-15 seconds) ~ easy (Clinical Physio)

Single Leg RDL(3 x 10 each leg) ~ medium, w/ weights(optional/preventive) ~ extremely hard

Single Leg Balance(30 seconds each leg) ~ medium, w/ closed eyes ~ hard

After three weeks, start adding weights and increasing repetitions if you are reacting to exercises well

Supplementary action

Apply an ice pack after the first few days, do NOT use heat as it can intensify the injury

Massage w/ foam roller(30 seconds each leg)

Massage w/ massage gun

Use a heel wedge to take stress off of the calf

Use a heel cup

Iliotibial band syndrome

The Cause

Weak hips, Weak glutes.

How you run along a track. In workouts, many people tend to traverse the track counter-clockwise, which can put stress on one side of your body. So, varying your direction after sets or reps can assist in your recovery or relief of this pain.

General Solution for IT Band Syndrome

Strength drills

Hug your knee(30 seconds each leg) ~ easy

Pigeon Stretch(30 seconds each leg) ~ medium

Side Leg Raises(3 x 12) ~ easy, w/ resistance band ~ medium

Monster Walks w/ resistance band(30 seconds each direction) ~ medium

Side Planks(30 seconds each side) ~ hard, w/ leg raises ~ holy moly!!

Knee Circles(30 seconds each leg) ~ easy

Fire Hydrants(3 x 10 each leg) ~ medium, w/ resistance band ~ hard

Run flat and not hills

Supplementary action

Apply an ice pack after the first few days

Massage w/ foam roller(30 seconds each leg)

Massage w/ massage gun

Peroneal/Fibularis Tendonitis

The Cause

Weak hip abductors, Weak calves, weak peroneal.

A likely cause of this is awkward movements of your feet caused by the terrain you run in. If you run in uneven footing, it's likely that this could trigger the tendonitis especially if you're rolling your ankles .

Instability in ankles

General Solution for Peroneal/Fibularis Tendonitis

Strength drills

Ankle Cars(10 in each direction and each leg) ~ easy

Single Leg Balance(30 seconds each leg) ~ medium, w/ closed eyes ~ hard

Side Leg Raises(3 x 12) ~ easy, w/ resistance band ~ medium

Isometric Foot Point(15 seconds each leg) ~ easy, w/ resistance band ~ medium

Single Leg RDL(3 x 10 each leg) ~ medium, w/ weights(optional/preventive) ~ extremely hard

Calf Raises(3 x 10) ~ medium, w/ weights ~ hard

Run on stable terrain like a flat road

Supplementary action

Apply an ice pack after the first few days

Massage w/ foam roller(30 seconds each leg)

Massage w/ massage gun

Plantar Fasciitis

The Cause

Weak Calves, Weak Ankles.

FOOTWEAR!

General Solution for Plantar Fasciitis

Invest in orthotics

Strength drills

Ankle Cars(10 in each direction and each leg) ~ easy

Downward Dog w/ calf kicks(30 seconds) ~ medium

Toes Against Wall(30 seconds) ~ easy

Single Leg Balance(30 seconds each leg) ~ medium, w/ closed eyes ~ hard

Foot Rolls(3 x 20 seconds) ~ easy

Calf Raises(3 x 10) ~ medium, w/ weights ~ hard

Single Leg RDL(3 x 10 each leg) ~ medium, w/ weights(optional/preventive) ~ extremely hard

Run on stable terrain like a flat road

Supplementary action

Apply an ice pack after the first few days

Massage w/ massage gun