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When you get an injury from running, it is usually a result of pushing too hard.  The way your move is also a factor.  But you can avoid pain from running.

  1. Runner’s knee

This is an injury that commonly occurs from overuse.  There could be a number of causes, but it usually happens when your kneecap is misaligned.  This can result in pain when climbing stairs, squatting down or bending your knees for a while.

  1. Stress fracture

This is a painful crack in your bone.  Most runners feel it in their feet or shins.  It too is often from overexerting oneself.  The more you exercise, the worse it will get but resting helps it heal.  Putting more stress on it by working out will only make it worse by not allowing it to heal.

  1. Shin splints

The pain from shin splints is typically along the inside or front of your lower leg.  They are most common following a significant change in your routine, such as running longer or more often.  A lot of runners find that they feel similar to stress fractures, but the pain is spread out along the shin.  If you have flat feet, you are more likely to experience shin splints.  Resting, stretching and healing for a few weeks is a recipe for the cure.

  1. Achilles tendinopathy

This used to be called tendinitis and occurs when your Achilles tendon becomes inflamed.  It is the tendon the connects your calf muscle to the heel of your foot.  Those with Achilles tendinopathy feel stiffness and pain along their tendon when the exercise and usually in the morning after waking.  Running too much can cause this but some people have naturally tight calves and are more prone to experience it.  Rest, ice and stretches are the best therapy.

  1. Pulled muscle

Also called a muscle strain, this occurs from a small tear in your muscle tissue and is often caused by overstretching.  Muscle pulls most often occur in the hamstrings, quads, calf and groin.  If you feel a popping sensation followed by pain from running, this is likely a muscle tearing.  Resting, icing, compressing and elevating are the best course of action.

  1. Sprained ankle

There are lots of little ligaments that hold your ankle in place and when you stretch or tear one of these, you have sprained your ankle.  This usually happens when your ankle rolls or twists inward.  Rest, ice, compression and elevation typically result in complete healing.

  1. Plantar fasciitis

This is a fancy way of saying that the fascia on the bottom of your foot becomes inflamed.  Fascia is a thick connective tissue found underneath the skin.  You’ll know you have it when you experience serious heel pain, particularly first thing in the morning.  If you have tight calf muscles or high foot arches, you are more prone to plantar fasciitis.  It seems to often happen for no particular reason but can be a result of increased activity.  Stretching your calves, resting, icing the bottoms of your foot and wearing good shoes are the way to treat it.

  1. IT band syndrome

If you are experiencing pain from running on the outside of your knee, IT band syndrome is likely the culprit.  The IT band is a ligament the extends from the outside of your hip straight down to your knee.  This ligament can grow thicker and rub against your knee, which causes inflammation and of course pain.  It can be helpful to exercise less, use and heat and stretch prior to exercise and ice afterwards.

  1. Blisters

We’ve all had blisters before; sacks full of liquid on the skin.  The cause is friction that is created as your shoes, socks and feet rub together.  There are several things you can do to avoid blisters.

-‘Break in’ new shoes slowly

-Wear running socks

-Use Vaseline on your feet where blisters tend to occur before running