How To Deal With Common Pain Areas While Running

5 mins read

Running is one of the easiest forms of exercise to pick up, all you need to do is just get a pair of running shoes. Whether you are going fast or slow, it is a great way to unwind and burn off the extra calories. But everything has a tradeoff and for any form of exercise, it is usually in the form of pain.

But there is good pain, which is beneficial like the pain of breathlessness as you are trying to beat your personal best. Then there’s the pain you do not want which are those shin splints and stitches. Today we will talk about the common types and areas of pain you would feel.

1. Stitches

The pain usually felt in our lower abdomen. A possible reason for stitches is a heavy meal before running or considerably large amounts of water consumed before your run. Well, of course, to prevent this from happening, remember not to over hydrate before your run.

You could carry a water bottle with you to remain hydrated while you run. During the run, if you encounter stitches, slow down your pace and start to regulate your breathing, inhale through your nose and out through your mouth.

It is common for inexperienced runners to inhale and exhale with their mouths. If the pain is unbearable(is any pain bearable?) stop at the side to stretch your abdomen before running again.

2. Shin Splints

For some, shin splints are a common problem while for others, rarely. Shin splints are caused by inflammation of the muscles around your shin. A common cause is overexerting your body with high impact exercises or exercises that require a lot of propulsion.

If you do experience this, refrain from stressing your legs and rest for about 2 to 4 weeks. After which start training the muscles surrounding that area by hitting the gym. Alternatively, you could get a pair of running shoes with better cushioning.

Maybe it is also time to change your strides by taking bigger strides, smaller strides may tend to put more weight on you’re the shin area causing the build-up of stress.

3. Runner’s Knee

Well from the name itself it would not take a genius to figure out that you would feel a sharp pain around your knees when you are running or even walking. You could also feel the clicking of the knee joints.

This is most likely overexertion of your body with frequent runs or long runs that your body is not used too or misalignment of your knee caps. If you feel the pain, the first thing to do it to ice your leg and probably visit the doctor for a diagnosis.

Subsequently, hit the gym to start building up your leg muscles for endurance. You would also want to get a pair of running shoes with more cushion to lighten the impact of your foot strikes.

4. Lower Back Pain

The sharp pain usually felt each time your foot strikes the gun, with each step it just feels like the pain is propagating more and more. This is usually for beginners who are still getting used to the stresses of running. As you run, the stress caused by each foot strike will ripple throughout your whole body.

You tend to feel your lower back aching as your lower back muscles are not strong enough to withstand the weight of your upper body as you run. Therefore it is just a matter of building up the muscle endurance to take on longer runs.

Go to the gym and perform some good mornings, kettlebell swings or hyperextensions. Good rest is also important to allow your body to recover.


Most of the pains a runner would experience is most likely due to a change in running patterns that he or she is not used too. So start hitting the gym in exchange for the track to build up that much-needed muscle endurance.

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