For some people, heading out for a quick jog results in far more than just sore muscles and fatigued feet. In fact, the simple act of running can cause all sorts of aches and pains from head to toes. While pain in the chest is generally far more serious than pain in the legs, you should always consult your physician if you experience aches and pains every time you jog.
Head & Neck
If you have a headache that almost always develops while jogging, it might be an exercise headache. As explained by the MayoClinic website, exercise headaches occur during or immediately after strenuous exercise, such as running, swimming or weightlifting. Primary exercise headaches are relatively harmless, caused by dilation of blood vessels inside the skull.
Secondary exercise headaches, on the other hand, are extremely dangerous and caused by underlying medical conditions. Secondary headaches might be attributed to bleeding in the brain, a tumor in the skull or obstruction of blood flow to the brain. If you experience neck stiffness, vomiting, loss of consciousness or vision problems or an exercise headache that lasts longer than 24 hours, consult your physician.
Chest
Chest pain while jogging is one of the most serious symptoms you can experience. An intense crushing or squeezing sensation in the chest or neck could indicate a serious problem with the heart or cardiovascular system. During exercise, the heart must pump faster to deliver a higher amount of blood throughout the body to meet the muscle's needs.
If the heart cannot pump fast enough or the blood vessels cannot handle the increased blood pressure, chest pain can occur. Chest pain might also be caused by a heart attack. In this case, additional symptoms might include shortness of breath, dizziness and nausea. If you experience chest pain while running, stop immediately and consult your physician to determine the exact cause.
Stomach & Abdomen
A sharp pain in your side on the lower edge of your rib cage is commonly referred to as a side stitch. Side stitches occur when the diaphragm muscle spasms. The diaphragm is a dome-shaped muscle that presses down during inhalation and rises up during exhalation. As your feet strike the ground, gravity pulls your internal organs down slightly Since some of these organs are attached to the diaphragm, it also gets pulled downward.
If you continually exhale as your feet strike the ground, your diaphragm is continuously pulled in two directions. As the muscle stretches, it spasms and causes pain. To relieve a side stitch, take a deep breath and hold it for a few seconds before exhaling forcefully through pursed lips. You might also need to slow to a walking speed for a few seconds and breathe deeply until the pain subsides.
On the other hand, pain in the stomach or lower abdomen is likely caused by gastrointestinal distress. To avoid these pains, avoid jogging just after eating and stay adequately hydrated throughout your run.
Legs & Feet
Although runners often experience a wide range of aches and pains in the legs and feet, the two most common causes of pain include shin splints and runner's knee. Shin splints occur when too much pressure is placed on the shinbones and their connective tissues. Symptoms include tenderness and pain along the inner part of your lower legs. You can often relieve pain with rest and ice therapy, while supportive shoes and running on softer surfaces can prevent the pain from occurring in the first place.
Runner's knee, medically known as patellofemoral pain, causes an aching pain around the kneecap. Among runners, causes commonly include inadequate stretching, running with flat feet, strained tendons or simple overuse of the knee joint. To prevent the condition, stretch for at least 5 to 10 minutes before running and wear running shoes with good shock absorption. To treat the pain once it starts, opt for plenty of rest and ice and elevate the knee above your heart as much as possible.
References
- Best Running Tips.com: Running Chest Pain
- Rice University: Abdominal Pain in Runners
- MayoClinic; Exercise Headaches; February 2010
- The Stretching Institute; Side Stitches and Exercise Related Abdominal Pain; Brad Walker
- American Academy of Orthopaedic Surgeons: Runner's Knee (Patellofemoral Pain)
- MayoClinic: Shin Splints; December 2010
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