Starting a new exercise routine can be challenging, and running is no exception. If you’ve just begun a habit of running, there are several issues that you may experience. Here’s how you can identify these issues and learn to deal with them.
Shin Splints
Shin splints are a common issue that many runners experience, characterized by pain in the lower leg along the shinbone. Shin splints can be caused by a number of factors, including overpronation (when the foot rolls inward too much), running on hard surfaces, or wearing improper footwear. The first thing you should do when experiencing shin splints is rest. Give your legs a break for a few days to allow them to heal. You can also try icing your legs, taking over-the-counter pain medication, and doing stretches and exercises to strengthen your leg muscles. It’s also important to make sure you are wearing proper shoes that provide adequate support and cushioning.
Knee Pain
Knee pain is another common issue that many runners experience, especially as they get older. In fact, a quarter of Americans will experience some limited knee mobility during their life. Knee pain can be caused by a number of factors, including overuse, improper form, and weak leg muscles. If you are experiencing knee pain, it’s important to take a break from running to allow your knees to rest and heal. To alleviate knee pain and avoid future occurrences, you can implement a few techniques such as icing your knees, taking over-the-counter meds or engaging in leg strengthening exercises. Additionally investing in the right pair of shoes significantly lowers your risk of experiencing discomfort while running.
Plantar Fasciitis
Plantar fasciitis is a common issue that affects many runners. This condition causes pain in the heel or arch of the foot and can be caused by overuse, improper form, or tight calf muscles. If you’re suffering from plantar fasciitis, it’s essential to take a break and avoid running for the next few days. Additionally, icing your feet can help reduce inflammation while some over-the-counter medications may relieve pain. Lastly, try incorporating targeted stretches and exercises that focus on strengthening your calf muscles in order to support this area of the foot better.
Starting a new running routine can be challenging, but it’s important to listen to your body and take steps to prevent and treat common issues such as shin splints, knee pain, and plantar fasciitis. By resting when necessary, strengthening your leg muscles, and wearing proper shoes, you can help prevent these issues from occurring and keep yourself on track to reaching your fitness goals.
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