Stay In The Game

1. Runner's Knee
The pain If your knees hurt from running, you’re most probably suffering from a case of chrondromalacia patella, or Runner’s Knee. Two reasons it can hit you: Weak quadriceps or insufficient foot support, says Dr Kelvin Chew, consultant sports physician at the Changi Sports Medicine Centre. “Weak thigh muscles can translate into weak control of the knee cap, which in turn leads to poor lower limb alignment,” he says. Similarly, the lack of support for a flat-footed person can lead to overcompensation by the leg muscles and cause overuse injuries over time, he says.

Treat It: Granted, once you’re past a certain age, your joints will remain creaky during the first 10 minutes of a run, even after a warm-up. However, Dr Chew advises runners not to train through it because the presence of pain is always an indicator that something is wrong. “Listen to your body or risk further injury,” he says. Generally, gentle quadriceps stretches can alleviate knee pain. Stick to low-impact sports like swimming or cycling to keep your fitness up in the meantime, and invest in a good set of shoe inserts if you’re anything but neutral-footed.

2. Achilles Tendonitis
Stiff ankles and running don’t mix because it places you at a higher risk of getting Achilles tendonitis. “High impact sports can exacerbate the condition and in extreme cases lead to tendon ruptures,” says Dr Chew.

Treat It: Treatment for Achilles tendonitis is simple: calf stretching and strengthening. Tight calves are one of the risk factors, he says. Avoid running, stick to low-impact activities and try calf raises to rehabilitate the Achilles tendon.

3. Hamstring Pain
The pain Quick, rapid movements are the prime culprits of hamstring pain, says Dr Chew. Other factors include the lack of a proper warm-up, poor flexibility and muscle imbalances such as having a weak core muscle group.

Treat It: After the swelling and soreness has passed, you’ll need to focus on strengthening exercises to prevent a relapse – hamstring stretches, squats and lunges can serve to rehabilitate and buttress that muscle group. Following that, Dr Chew recommends progressing to sports-specific strengthening and functional exercises with advice from an expert for optimal recovery progress.

4. Shin Splints
The pain Shin splints actually refer to a group of problems that cause a typical pain, one that radiates anywhere from below the knee to above the ankle, says Dr Chew. This condition can come from many sources, but one of the most common is medial tibial stress, which is also known as overuse syndrome. It causes irritation to the calf tendon attachment to the bone.

Treat It: “People with shin splints are usually overpronators,” says Dr Chew. Hence, getting the appropriate foot support can alleviate this condition. Stick to low-impact activities to get ample recovery time, because cross training lets the fatigued parts of the body rest while employing those parts that are not usually recruited during running, he says.

http://www.menshealth.com.sg/mh-runners/big-hurt