Running is extremely beneficial for overall health. It also tends to increase lifespan. According to Healthline, moderate running five to 10 minutes daily might help lower the risk of strokes, heart attacks, and other common health conditions.
Some runner-specific studies showed that running can improve cardiovascular health, reduce body fat, lower bad cholesterol, improve glucose and insulin control, prevent hormone imbalances, and positively affect brain function.
As you can see, running possesses a tone of powerful health benefits, but it can also have some side effects if done incorrectly. If you’re a beginner, you’re likely to make some mistakes that can lead to several types of pain. Let’s look at them:
1. Shin Pain
Shin pain is most likely caused by shin splints. Although it can be annoying, it is not considered a serious issue. Almost all runners deal with shin pain at some point. To relieve the pain try resting more, using ice, and looking for new shoes.
If the pain gets worse or becomes localized, it’s better to contact your health care provider as soon as possible. These signs might be caused by a stress fracture that requires the use of crutches or a medical boot for nearly two months. Other signs of a stress fracture include pain that comes and goes and lasts for 20 minutes after a workout.
2. Pain Outside of the Knee
Inflammation of iliotibial bands (the tendons that run along the side of the leg from the hip to the knee) is one of the most common injuries in runners. Running downhills and training on banked surfaces can lead to IT band syndrome.
3.Pain in the Arch of the Foot or a Heel Bone
Foot pain and heel pain can occur in both runners and non-runners. However, it can be caused or exacerbated by a sudden increase in running distance or by wearing improper running shoes. Luckily, it’s possible to treat it with calf and foot stretches. Icing after a workout can help relieve pain. If any of these symptoms do not go away, your doctor might recommend a splint that should be worn at night. This can help stretch out the plantar fascia (a ligament that connects your heel to your foot).
4. General Knee Pain
General knee pain is more common in women than in men. Dull pain under the front of the kneecap can occur because of hill running. It can be prevented by applying ice after running. You should also stop running for a few days. However, if the pain doesn’t go away, visit your therapist, and they will show you several exercises that can be performed at home.
5. Calf Tightness or Numbness and Tingling in Feet
Calf numbness or tightness and tingling in feet are more serious running-induced problems. These feelings occur because of abnormal muscle swelling during running that puts too much pressure on blood vessels and nerves in the lower leg and foot. Although things like physical therapy and rest are good, in most cases, people with this condition need minor surgery. After surgical intervention, you can resume your running routine in several months.
6. Pain Behind a Thigh or Below a Butt
Sprinting runners are more prone to these types of pain than others. The injury that causes pain behind a thigh or below a butt is called hamstring strain. It happens because of quick movement changes. If you have a minor strain, you will get better after a few days, but if it’s more severe, you will need professional help.