Nagging aches and pains take a toll on your athletic performance, making running stressful and less enjoyable. As soon as you start getting aches, you must immediately seek help before injuries get out of control. Who can you turn to? Here are some resources you can consider:
1. HELP YOURSELF: Often, you are your own best resource at troubleshooting your aches. Ask yourself if you are making these common training errors that are the main reasons for running injuries:
- Am I overtraining?—Running too much too soon is extremely common with runners. You should only increase your mileage every 3 weeks, by no more than 10 percent. New runners should not train for marathons for at least 2 years. Consider reworking your goals, and cut your mileage for a while until your aches go away.
- Am I eating properly? Nutrition is essential for healthy running. Fruits and veggies, and healthy food products such as whole grains and lean meats provide nutrients and building blocks to help you keep your body strong.
- Do I get enough rest? Sleep is another important factor in your health, providing time for your body rebuild and replenish for the next day of training. Also, you need at least 1-2 rest days from running each week to lower injury risk.
2. GET HELP! There are many resources in your community to help reduce or eliminate your aches. Consider visiting one or more of the following:
- SPORTS PHYSICIAN- should be your first stop to help you decide if your injury requires total rest or modified training.
- PHYSICAL THERAPIST- will work with you to reduce aches through improving your strength, flexibility, and core stability.
- MASSAGE THERAPIST- will help work through trouble areas by mobilizing scar tissue. Nowadays, there are several types of massage-based therapy for athletes:
- MYOFASCIAL RELEASE: medically-based deep tissue massage.
- GRASTON TECHNIQUE: a patented instrument-based massage.
- OTHERS: there are many other bodywork options, such as Egoscu, cupping, and reflexology, that offer help.
- ACUPUNCTURE: can help athletes through claims of improved blood flow, muscle relaxation, pain relief, and faster healing.
- ORTHOTIST: can help you modify your footwear with special, customized inserts for flat or high arches, arthritis, bunions, etc.