Most runners experience some type of joint pain. Knee pain is the most common complaint, however running can also produce pain in the joints of the hips and lower back. Joint pain in one area often acts as a domino effect, exacerbating pain in the other areas. Fortunately, there are steps you can take to prevent and treat joint pain.
Hips
Pain at the side of the hip is usually the result of an inflammation of the fascia, the flexible joint fibers. You may feel this pain between the hip and thigh or slightly higher on the leg. Pain in the hip joint arises from overuse. The causes of the overuse can vary depending on the individual. Poor running surface, weak back muscles, running shoes or even running stride can bring about pain in the hip joints. If your hip pain emerges in only one hip, you may have one leg longer than the other or a pelvis that is not level.
Lower Back
The sacroiliac joints are located in the lower back, with one on each side of your spine. As you run, shock from the ground is transferred to your spine, back muscles, and joints through your feet and legs. Any abnormality in any of the joints or muscles below the back can put you at risk of developing lower back pain. Some irregularities that lead to pain in these joints include flat feet, over-pronated feet (feet that roll inward), unequal leg lengths, an uneven pelvis and muscle imbalances.
Knees
Knee pain is one of the most common types of sports injuries. Knees sustain frequent shock from the ground as you run. Pain in the knee joints often comes from overuse or is the result of weakness in the muscles supporting the knee. Abrupt changes in training regimen, such as suddenly increasing running intensity or distance, can cause knee pain. If quadriceps, hamstrings or calf muscles are weak, they will not absorb shock from the ground as well and will not adequately support your knees, causing pain.
Prevention
Include strength training as a part of your fitness routine to lessen or prevent joint pain. Keeping your muscles strong will help keep the joints from absorbing as much shock. Strengthening the quadriceps, hamstrings and calf muscles helps protect the legs, while strengthening the abdominal muscles helps prevent pain in the back. Avoid overusing the joints by gradually increasing the intensity of your training routine, and avoid any abrupt changes. If you suffer from a foot related issue, such as flat feet or over-pronation, you can buy special inserts or running shoes that stabilize your feet while you run. If you are diagnosed with uneven leg lengths or an uneven pelvis, a doctor may suggest that you add a heel lift to the inside of your shoe on the shorter side.
Treatment
If you experience joint pain, stop running until the pain subsides. Apply heat to relieve pain in the back, and alternate between heat and ice for the hips and knees. Medicines such as aspirin and ibuprofen may help to relieve some of the pain. If pain persists or becomes severe, consult a physician before returning to your training program.
