Running Injury

For many runners, lower leg pain is an all-too-common experience. It’s the bane of our existence, the thorn in our side, the nagging ache that just won’t quit. But fear not; I’m here to help.

In this post, I’ll be diving into the five most common causes of lower leg pain while (or after) running.

Whether you’re a seasoned pro or a newbie lacing up your shoes for the first time, we’ve got you covered. So let’s dive into the nitty-gritty of this pesky problem and get you back on the road pain-free.

Lower Leg Pain Cause. 1 Shin Splints

First up, we have shin splints – a frustrating and painful condition that can plague even the most experienced runners.

Shin splints, also known as medial tibial stress syndrome or MTSS, is an inflammation of the muscles, bone tissue, and tendons around the tibia. This can cause pain along the inner (medial) side of the tibia, usually where the muscles attach to the bone.

If you think you might be dealing with shin splints, you’ll likely feel tenderness around the lower two-quarters of the inner tibia, and the affected spot will be tender to touch. You may also notice some mild swelling in the lower leg.

The causes of this injury are often attributed to repetitive stress on the shinbone and the connective tissue that attaches the muscles to the bone. This can happen when you suddenly increase your training volume, either with a new activity, or intensity or by changing something in your running routine. Even the skipping recovery section also takes part in this injury.

So, what can you do to treat and prevent shin splints?

First and foremost, rest is key. Take a break from high-impact exercises and opt for low-impact sports like swimming and cycling during the acute period.

Ice the affected area, wear proper shoes with arch support and change your running surfaces more regularly. Adding insoles or padding inside your shoes can also minimize the impact. For persistent cases, it’s important to consult a physiotherapist or chiropractor to help you improve the mobility and strength of your Achilles tendon, ankle, and calf.

Prevention

The best way to prevent shin pain is to take it slow and listen to your body. Assess your running routine and look for anything that could be making the injury worse, such as hills or hard surfaces. Instead, opt for softer surfaces like dirt paths or trails.

It’s also important to improve strength in the muscles along the front and side of your lower leg and improve the flexibility of your calf muscles. This can be done through exercises such as calf raises and stretches. And don’t forget to wear proper shoes with arch support and consider adding insoles or padding to minimize impact.

If you do experience lower leg pain, don’t push through it. Take a break from high-impact exercises and consider low-impact sports like swimming or cycling. And if the pain persists, don’t hesitate to seek the help of a physiotherapist or chiropractor to improve mobility and strength. Remember, prevention is key, so take care of your lower legs and keep them pain-free for all your running adventures.

Additional Resource – Here’s how to use KT Tape for runners knee.

Lower Leg Pain Cause. 2 Stress Fractures

Imagine you’re in the middle of your morning jog, heart pumping, sweat dripping down your face, and suddenly, you feel a sharp pain radiating down your leg. What could it be? It might be a stress fracture. This serious injury can knock you out of commission for weeks or even months, so it’s important to know the signs and how to prevent it.

Stress fractures occur when tiny cracks form in a bone due to repetitive trauma. They’re common in long-distance runners, particularly women who may be more prone to osteoporosis, hormonal imbalances, and low body weight. The metatarsals and the inside edge of the tibia are the most susceptible bones.

Unlike shin splints, which can also cause pain during or after running, stress fractures are characterized by sharp, persistent pain that worsens with each run. You might also experience tenderness, swelling, or bruising that doesn’t go away. Even putting weight on the affected leg or sleeping at night can be painful.

If you suspect a stress fracture, don’t try to power through it. That’s like driving a car with a broken engine and expecting it to work. You need to see your doctor as soon as possible for a thorough diagnosis. X-rays are necessary to detect the fracture, and you’ll likely need to stop weight-bearing exercises for 6 to 8 months, sometimes even longer in severe cases.

You may also need to wear a cast or elastic bandage for a certain amount of time to provide firm support.

Prevention

To prevent stress fractures, examine your running routine and make any necessary changes. Don’t overdo it by increasing the intensity or amount of training too quickly, as that’s the primary cause of this injury. T

It’s also important to maintain proper form and strength in the muscles along the front and side of your lower leg and improve the flexibility of your calf muscles. Take care of your body, and it will take care of you.

Lower Leg Pain Cause. 3 Achilles Tendinitis 

Imagine your Achilles tendon as a strong rope that connects your calf muscles to your heel bone. When that rope is overused, overstressed, or strained, it can lead to a painful condition known as Achilles tendinitis. This common issue affects many runners and can put a serious dent in your training routine.

One of the most frustrating things about Achilles tendinitis is that it can take a while to diagnose. You may not even realize that you have it until you start feeling pain in your lower calf or near the back of your heel. The pain can be sharp and persistent, especially in the morning, and may be accompanied by inflammation, swelling, and poor range of motion in the affected leg.

So, what causes this pesky condition? Overuse and strain on the Achilles tendon are the main culprits. Runners who log too many miles too quickly or overwork their calf muscles are particularly susceptible to Achilles tendinitis. It can also be caused by bad running form, wearing inappropriate footwear, and even certain medications.

If you suspect that you have Achilles tendinitis, it’s crucial to seek medical attention as soon as possible. Ignoring the pain and continuing to run can make the problem worse, leading to more serious injuries and a longer recovery time. Your doctor may recommend rest, ice, compression, and elevation (RICE) therapy, as well as physical therapy or even surgery in severe cases.

Preventing Achilles tendinitis requires a bit of self-care and attention to your running routine. Make sure to properly warm up before your runs, wear supportive and comfortable shoes, and gradually increase your mileage to avoid overuse.

Strengthening your calf muscles and incorporating cross-training exercises, such as swimming or cycling, can also help prevent Achilles tendinitis. Remember, taking care of your body is key to staying injury-free and reaching your running goals.

Lower Leg Pain Cause. 4 Posterior Tibial Tendonitis

Have you ever felt a sharp, stabbing pain on the inside of your ankle? If so, you may be dealing with posterior tibial tendonitis. This sneaky injury can creep up on even the most experienced runners and cause havoc on your training schedule.

The posterior tibialis muscle is a key player in running, responsible for pointing your ankle and toes downward and supporting the arch of your foot. When this muscle gets overused, it can lead to posterior tibial tendonitis, which can cause tenderness, swelling, and pain in the inside of your ankle.

But fear not! There are steps you can take to treat and prevent posterior tibial tendonitis. RICE (rest, ice, compression, elevation) is your first course of action. You can also use an ankle-compression sleeve to help soothe pain and prevent re-injury when you return to running. But remember, it’s important to avoid painkillers without consulting your doctor first.

Prevention is key when it comes to avoiding this injury altogether. Consider adding custom foot orthotics to your running shoes to provide extra arch support, and make sure your shoes are well-cushioned. To avoid compressing your neuroma, loosen the laces near the toes. And don’t forget to strengthen your ankle muscles with exercises like calf raises.

As tempting as it may be to go barefoot or wear flip-flops or flat shoes, these types of footwear can contribute to the development of a fallen arch, which can worsen your condition. So stick to well-cushioned, supportive shoes and give your feet the love and attention they deserve.

Lower Leg Pain Cause. 5 Muscle Strains

As a runner, there’s nothing more frustrating than having to deal with an injury that keeps you from pounding the pavement. And lower leg pain is a particularly common culprit that can really put a cramp in your style. One of the most frequent causes of this type of pain is muscle strain in the calf muscles.

Picture this: you’re sprinting down the track, feeling great, and suddenly, you feel a sharp pain in your calf. It’s like a light switch has been flipped, and suddenly, you can barely move. You might even feel like your calf has given up on you entirely. If this sounds familiar, you’ve likely strained a calf muscle.

Symptoms of a calf strain include pain in the lower leg, limited range of motion, and a feeling that the muscle has “given way.” This can be especially frustrating for runners, who may mistake the strain for simple tightness. You may even feel like the pain subsides during a run, only to come back with a vengeance afterward.

Calf strains are often the result of overtraining or making sudden changes to your routine, like increasing your mileage or switching up your running technique. To treat a mild strain, you can try the RICE method at home, but if the tear or strain is severe, it may require medical attention.

Preventing calf strains is key, and that means taking the time to warm up properly before your run. A good warm-up should include low-intensity running and dynamic movements like lunges, butt kicks, and squats. Additionally, it’s important to strengthen your calf muscles and prepare them properly for hard training. Isometric exercises can be particularly helpful in preventing calf strains.

If you’re dealing with lower leg pain as a runner, there are a variety of injuries and conditions that could be to blame. By taking steps to prevent injuries and addressing them quickly when they do occur, you can keep hitting the pavement and chasing those personal records.

Additional Resource – Your guide to runners itch

Lower Leg Pain – The Conclusion

In the thrilling world of running, lower leg pain can sometimes be the villain that threatens to derail our athletic pursuits. We’ve uncovered a handful of notorious culprits responsible for this pesky pain, but let me tell you, my friends, this is just the tip of the iceberg.

If you hunger for more knowledge and crave deeper insights into running injuries and prevention, be sure to pay a visit to my page. It’s a treasure trove of wisdom waiting to empower you on your journey to pain-free running.

Oh, and let’s not forget the foot pain relief article and the heel pain guide, both waiting eagerly to shower you with valuable tips and tricks.

But wait, there’s more! I’m not just here to deliver information; I’m here to connect with you. I want to hear your stories, your triumphs, and even your struggles. So drop me a line in the comments section below. Let’s build a community of passionate runners who support and inspire each other.

Thank you for dropping by.

Keep training strong.

David D

Tired of those pesky calf pains cramping your stride? Well, you’re in luck because we’ve got the inside scoop on how to kick those calf issues to the curb!

I get it – calf troubles are like that uninvited guest at your running party. But fear not, because with a little TLC for your calf muscles (and all those other running buddies), you’re not just avoiding injury land, you’re also on the fast track to boosting your endurance and unleashing your inner athletic beast!

So, lace up those running shoes, and let’s dive into the world of calf care to keep you running smoother and faster than ever before. Ready? Let’s roll

The Anatomy Of The Calves

Let’s kick things off by getting up close and personal with your calf muscles – those unsung heroes of your lower legs.

Meet the Dynamic Duo:

Gastrocnemius Muscle:

This is the big shot, the one responsible for that curvy calf shape you flaunt. It’s like the Hollywood star of calf muscles, visible and impressive.

Soleus Muscle:

Now, meet the quieter sibling. The Soleus muscle hangs out beneath the Gastrocnemius, flatter but no less important. It’s like the talented understudy doing a lot of the heavy lifting.

These two buddies are your ticket to ankle and foot action. When they’re happy and healthy, you’re in business!

But wait, there’s more to this calf tale. Your lower legs are like a bustling city, complete with a complex network of muscles, joints, and tendons. Unfortunately, it’s also a hotspot for runners’ woes.

What Is Calf Soreness?

Calf soreness is like your muscles’ way of waving a red flag. It’s completely natural and usually happens because your calf muscles, mainly the gastrocnemius and soleus tag-team, are reacting to the demands you place on them during your runs.

Now, when might you experience this unwelcome visitor? Well, it’s an equal-opportunity annoyance – whether you’re a newbie runner, making a triumphant comeback after a running hiatus, or pushing your limits with more miles or speed. Calf soreness can sneak up on you at any of these times.

So, how does it manifest? Imagine feeling like your calf muscles are throwing a bit of a tantrum. You might get spasms, a nagging pain, or that awkward pulling sensation, especially when you’re flexing or pointing your foot.

But here’s the plot twist: The reasons behind calf soreness can be as varied as a box of chocolates.

For mild soreness, you might have forgotten to do your warm-up or didn’t keep up with your water intake – simple fixes, right? But for those pesky strains, you might be dealing with muscle imbalances or not-so-great running form.

Is it Okay To run With Sore Calves?

Alright, let’s address the burning question: Is it a good idea to hit the pavement when your calves are throwing a fit?

Here’s the scoop: If you’re dealing with the occasional calf soreness after your runs, especially the tough ones or those epic long-distance adventures, you’re probably in the clear to keep on truckin’.

But (and it’s a big “but”), if that calf soreness becomes a clingy, long-term companion that’s messing with your daily life, it’s time to put on the brakes. Chronic soreness is like a neon warning sign, and you shouldn’t ignore it.

You see, while some discomfort is par for the course when you’re diving into running or amping up the intensity, chronic calf soreness is like your body’s way of shouting, “Houston, we’ve got a problem!”

So, here’s the deal: Listen to your body.

If your calves are just having a minor grumble, you can probably lace up those running shoes and keep going. But if it’s more of a full-blown protest, it’s time to give your legs a break and figure out what’s going on

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

The Common Conditions Behind Calf Pain In Runners

Now let’s dive a little deeper into the medical conditions that could be to blame for your calf soreness and issues.

What are Calf Pulls?

Also known as calf tears or strains, these are like an unwelcome surprise party for your calf muscles.

Imagine one of your calf muscles, usually the big shot called the gastrocnemius, getting stretched way past its comfort zone, and then it decides to part ways with the Achilles tendon. Ouch!

Now, what might trigger this dramatic exit? It could be a classic case of “too much, too soon.” You know, when you amp up your training volume without giving your muscles a proper heads-up.

Or, it could be a sudden plot twist – a swift push-off, a gravity-defying jump, or a lightning-fast turn. Your calf muscles weren’t expecting this action movie stunt, and they might just decide to protest.

So, how does it feel when a calf pull gate-crashes your workout? Well, picture this: You’re in the middle of your run, and suddenly, you might hear or feel a bit of a pop or snap in the muscle. But the real star of the show is the sharp pain that follows, hitting you square in the back of your calf. Ouch, again!

Over the next few hours, your calf might act like it’s throwing a tantrum – it’ll feel sore and stiff. But don’t worry, you can still put some weight on it, even though it might not be the comfiest experience.

Now, if your calf pull is playing the role of the villain, you might notice some bruising and swelling.

Additional guide – Running with bunions guide

What are Shin Splints?

Shin splints are like a protest from the muscles and tissues that cozy up to your shinbone, aka the tibia. These tissues decide they’ve had enough and start sounding the alarm.

Here’s what you might feel: a persistent, dull ache or a sharp “hey, pay attention to me” kind of pain on the inside of your lower leg bone. It’s like a cranky neighbor who won’t stop complaining when you’re walking, running, or putting any weight on that leg.

So, what’s cooking in the shin splints recipe of discomfort? There are a few ingredients:

• Terrain Trouble: If you’re a fan of pounding the pavement on hard surfaces, that can be like a battle cry for shin splints.
• Pronation Problems: Overpronation, where your feet roll inward excessively, can be a contributing factor. It’s like your feet are playing a game of Twister, and your shins aren’t having any fun.
• Shoe Shenanigans: Wearing the wrong shoes can be a real party pooper. Imagine trying to dance in shoes that just don’t fit – your shins are feeling that discomfort.
• Calf Quandary: Ah, the calf muscles strike again! When they’re tight and weak, they can be like the orchestra out of tune, creating havoc in your lower legs.

Now, here’s the kicker – the pain tends to be a bit dramatic at the beginning of your run, like an overture, but it often mellows out as you warm up.

What are Stress Fractures?

Stress fractures are like the result of a battle between repetitive microtrauma and your bones’ ability to heal themselves. These tiny cracks appear on the surface of your tibial bones, and they happen because your bones are taking a beating that they can’t quite keep up with.

Now, here’s the tricky part – stress fractures love to set up shop in specific spots. They often choose the upper and lower regions of your tibia (the big shinbone) as their favorite hangout spots. Sometimes, they even venture down to the lower part of your fibula just to keep things interesting.

But here’s the catch: If you ignore them, these fractures don’t throw in the towel. They’ll actually get worse over time, transforming into a full-blown, “I-can’t-run-and-it’s-killing-me” kind of injury. Trust us, you don’t want to go down that road.

When it comes to recovery, stress fractures are like the marathon of shin injuries. They’re in it for the long haul. You’re looking at a strict rehab regimen and a substantial rest period – typically 8 to 12 weeks – for a full recovery.

Other Causes of Calf Pain

The above three conditions do not cover the full gamut when it comes to the conditions that can manifest as calf pain.

According to a vein doctor in Phoenix, there is a variety of ailments that can affect the calf muscles, as well as the tissues and blood vessels around it.

Here are a few :

• Baker’s cyst
• Compartment syndrome
• Neurogenic claudication
• Achilles tendinitis
• PCL injuries
• Trapped arteries or vessels, such as the popliteal artery.
• Arterial claudication
• Diabetic neuropathy
• Varicose veins
• Deep vein thrombosis

Additional Resource – Overpronation vs. Underpronation

How to Prevent Calf Pain In Runners

Take the following steps to reduce your risk of getting sore calf muscles after running.

Increase Your Load Gradually

When it comes to keeping those calves happy and pain-free, gradual progression is the name of the game!

Here’s the golden rule: Don’t overload the muscle. It’s like teaching your body to dance – you start with slow, smooth moves before attempting those fancy spins and leaps.

One smart strategy is to build your cardio base by running for time rather than obsessing over distance. So, for instance, aim to run for 30 to 45 minutes three times a week. Forget about tracking miles for now; focus on the clock instead.

Can’t quite hit that 30-minute mark without feeling like you’re sprinting a marathon? No worries! The walk/run method is your best friend. Start with a mix of walking and running, gradually increasing your running time while decreasing the walking intervals.

After a few months of patiently building your base, you can set your sights on distance goals. Once you’ve conquered those, you can even dabble in some speedwork to add a little spice to your running routine.

Stretch Your Calves

Flexibility is like the secret sauce to keeping those calf muscles happy and cramp-free when you’re out for a run!

Here’s the lowdown on how to stretch your calves like a pro:

1. Slow and Steady Wins: Picture your muscles as a fine wine – they need time to breathe and loosen up. So, when you’re stretching, take it slow. Hold each pose for a good 30 to 45 seconds. There is no need to rush this delicate process.
2. No Pain, No Gain is a Myth: Contrary to the saying, there should be no pain involved in stretching. If you feel pain, that’s your body’s way of saying, “Hold on, we’re not ready yet.” Ease up a bit, and keep a gentle pressure on the muscle until it decides to relax on its own. Be patient; your muscles will thank you.
3. Both Sides of the Story: Balance is key. Always make sure to stretch both sides. You don’t want to have one flexible calf and one that’s feeling left out, right?
4. Smooth Operator: When you’re stretching, think graceful and smooth, not bouncy and jerky. Bouncing can lead to strains or even muscle ruptures – definitely not the kind of excitement you’re looking for during your stretching routine.

Try the following stretches

Standing Calf Stretch

https://www.youtube.com/watch?v=6vEeaK3tvzE

Downward Dog

https://www.youtube.com/watch?v=j97SSGsnCAQ

Heel Drop Stretch

https://www.youtube.com/watch?v=4G9gZNLrIVI

If you want to take stretching to the next level, try yoga.

There’s a reason why a downward-facing dog works very well for lower body flexibility and mobility.

Warm-up

Here’s a golden rule to etch into your running routine: Never hit the ground running cold!

Instead, kick off your runs with a dynamic warm-up that’s like a wake-up call for your muscles. Here’s how to do it:

1. Start with a 5-Minute Easy Jog: Think of it as a gentle invitation for your muscles to join the party. A slow jog for about 5 minutes gets your blood flowing and your body temperature rising.
2. Get Dynamic: Now, it’s time to step up the game. Spend the next 5 to 10 minutes on a series of dynamic exercises. These aren’t your typical static stretches – they’re moves that activate your muscles, increase your heart rate, and prepare your body for action. Think high knees, butt kicks, leg swings, and hip circles.

This dynamic warm-up combo is like your secret weapon to prevent injury and optimize your performance on your run. It wakes up your muscles, lubricates your joints, and gets your body ready to tackle the miles ahead.

Stay Well Hydrated

Hydration is the unsung hero of your running journey, and it’s not just about avoiding calf soreness – it’s about keeping your entire body in top form!

Here’s the hydration playbook:

1. Daily H2O Goal: Make it a rule of thumb to aim for at least 60 ounces of water every day. But here’s the twist – if you’re training in hot weather and turning into a sweat machine, you’ll need to up your game. More sweat means more water, so listen to your body and drink accordingly.
2. Pre-Game Hydration: Start your workouts well-hydrated. It’s like giving your body a head start. Sip on some water before you hit the road, and make sure you’re feeling adequately hydrated.
3. Sip While You Stride: When you’re out there running for more than an hour, don’t forget to keep sipping on the go. A hydration belt or handheld bottle can be your best friend during those long runs.
4. Electrify Your Hydration: Electrolytes are your pals, too! They help maintain your magnesium, sodium, and potassium levels. So, consider adding a pinch of salt to your water or grab an electrolyte tablet to drop into a few glasses.

Improve Your Running Technique

If you suspect that your running technique might be contributing to your calf pain, it’s time to make some tweaks. Visualize yourself landing on the rear part of the ball of your foot rather than on your toes. This mental switch helps you instill a proper midfoot strike.

A midfoot strike is like a gentle kiss for your calf muscles. It distributes the impact more evenly and reduces the strain on your lower legs.

But here’s the catch – changing your running technique isn’t a one-time magic trick. It takes practice and patience. So, start with short runs and gradually work on maintaining that midfoot strike.

For more, check out this video.

Run In Proper Shoes

Getting the right pair of running shoes is another useful strategy for preventing calf soreness. I’d recommend heading to the nearest running specialty store and asking the staff there for advice.

Remember that you need to test a few pairs before you settle on the one.

For more on running shoes, check my following guides:

• How To Choose Running Shoes
• How to break in new Running Shoes
• How Often to Replace Your Running Shoes
• How to measure your Running Shoe Size

Strengthen Your Calves

Strength training is like the secret weapon in your battle against calf soreness while running – and eccentric training is the superhero of the story!

What follows are are some of the best exercises that target your calves. Aim to do them two to three times a week, preferably on your non-running days. It’s like a little extra TLC for your calf muscles.

Now, a word of caution. When you’re venturing into eccentric training, take it slow. The first few sessions may leave you with some muscle soreness – it’s like your muscles’ way of saying, “Hey, we’re getting stronger here!” But don’t overdo it; gradual progress is your friend.

Unleash Your Inner Athlete: Defeating Calf Pain for Runners – The Conclusion

There you have it. The strength exercises mentioned above are some of the best moves that can help not only prevent calf pain while running but also reach your full athletic potential. That’s a good thing if you ask me.

Now, the rest is up to you. You need to take action on what you’ve just learned. Or nothing will change.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for reading my post.

Keep Running Strong.

David D.

Hip pain from running? You’re definitely not alone, and I’ve got some insights to help you manage it.

I know how frustrating it can be when hip pain holds you back.

I’ve been there myself, struggling through morning runs, feeling like my hips just wouldn’t cooperate.

But here’s the good news: we can work through it together and get you back to enjoying those miles.

I’ll share the main causes and treatments for hip pain, plus some personal tips that have helped me and my runners.

Let’s get to it.

10 Causes of Hip Pain From Running

Your hip is a powerful ball-and-socket joint linking the thigh bone to the pelvis.

It’s key for balance, power, and flexibility while running. But when things go wrong, that same joint can become a common source of pain for runners.

Pinpointing hip pain can be tricky—it often comes from a combination of factors.

It could be from the joint itself or the muscles around it, and the pain may appear in different areas—front (groin), back (buttocks), or outside (hip joint).

Let’s break down the most common causes.

Inflammation of the Bursae

If you feel pain on the outside of your hip, it might be trochanteric bursitis. This condition is caused by inflammation of the bursae—small sacs of fluid that cushion your joints. With each stride, the bursa in your hip can get irritated, causing a dull ache or burning along the hip’s side.

This research highlights that hip bursitis is common among athletes who engage in repetitive hip movements. Regular stretching and foam rolling can help reduce irritation in this area. 

Solution:

Rest, ice, and anti-inflammatory medications can help. Reduce your mileage by 30-50% and avoid hills, which can worsen the pain. Stretching your IT band and hamstrings also helps relieve the strain. If the bursitis is more severe, a doctor may suggest physical therapy or, in rare cases, surgery.

Check the following links for more options:

• Bursitis In Athletes
• Bursitis By The Cleveland Clinic
• Overview: Bursitis

Muscle Imbalances

Weakness or tightness in the muscles around your hip—like the hip flexors, glutes, or core—can cause muscle imbalances that lead to hip pain. If one group of muscles is weaker than its opposing group, the imbalance can cause misalignment and strain.

Solution:

Strength training is your best defense. Focus on exercises that target all major muscle groups, including squats, lunges, deadlifts, and bridges. Balance exercises, like single-leg squats, are especially useful for runners. If the pain persists, a physical therapist can prescribe specific exercises to correct the imbalance.

Bad Running Form

Bad form is a major contributor to hip pain. Overstriding, leaning too far forward, or improper foot strike can throw your hips out of alignment and lead to wear and tear over time.

Solution:

It’s simple: fix your running form. Here are a few tips:

• Run tall with a slight forward lean.
• Keep your body relaxed from head to toe.
• Keep your core tight and back flat the entire time.
• Avoid overstriding by improving your running cadence and taking (relatively) shorter steps.
• Keep your head level, shoulder loose, and arms bent at a 90-degree angle.

Stress Fractures

A stress fracture in the femur can manifest as throbbing or sharp pain deep in the hip or groin. This condition is caused by repetitive impact, especially if you run on hard surfaces or increase your mileage too quickly. Stress fractures are serious and can worsen if ignored.

Solution:

Stop running and see a doctor. Stress fractures require rest—usually six to eight weeks of no running. Cross-train with low-impact activities like swimming or cycling (if your doctor clears it). Once healed, ease back into running on softer surfaces.

Here are some useful links:

• What Is A Stress Fracture Of The Hip?
• Hip Stress Fracture Symptoms, Causes, and Treatment

Hip, Thigh or Hamstring Muscle Injury-Tear

 Injuries to muscles like the hip flexors, glutes, or hamstrings are common among runners and can cause hip pain. A hip flexor strain may cause pain where your thigh meets your hip, while a hamstring injury may result in pain at the top of the thigh or lower buttock.

A study in the Journal of Strength and Conditioning Research found that weak or tight hip flexors are a common cause of hip pain in athletes, often due to repetitive strain. Dynamic stretching and strengthening can help reduce the risk of hip flexor strain. 

Solution:

Follow the RICE protocol—Rest, Ice, Compression, and Elevation. Avoid putting weight on the injured hip for the first few days, and incorporate regular stretching and strengthening exercises for your hip and leg muscles.

Cartilage Tear

The piriformis muscle, located in the buttocks, can compress the sciatic nerve and cause pain in the hip and leg. Piriformis syndrome often feels like a deep ache in the buttocks or shooting pain down the leg.

Solution:

Again, stop running for a few days. Depending on the severity of the tear, your choice of treatment largely depends on the condition.

In case symptoms didn’t improve, then see a doctor immediately.

Some may recover with simple treatments in a few weeks, whereas serious cases require arthroscopic surgery to repair or remove the torn labrum and clear out a fragment from the joint.

Iliotibial Band Syndrome

If you experience sharp pain on the outside of your knee and/or hip region, you could have iliotibial band syndrome (ITBS). This is especially the case if you tend to run on paved roads or track all season.

ITBS is an inflammation or irritation of the iliotibial band, which is a tough tendon that runs down the outside of the thigh from the hip to the knee, connecting the hip to the shin bone.

According to a research, IT band syndrome is one of the most common overuse injuries in runners. Strengthening the glutes and hip stabilizers can help prevent excessive strain on the IT band.

The Solution

Limit your running by 30 to 50 percent or stop altogether if pain interferes with your gait.

Also, strengthen your glutes and hip muscles and correct any muscle imbalances.

Other measures include:

• Changing your running routes
• Avoid running on roads that slope laterally
• Alternating direction on the track
• Replacing your running shoes
• Stretching your IT band, hamstrings, and glutes

For the full guide on how to deal with ITBS, check my post here.

Avascular Necrosis

Avascular necrosis (AVN) occurs when the blood supply to the femoral head is reduced, causing bone tissue to die. This condition can lead to tiny fractures and eventual collapse of the hip joint. While rare, it’s a serious condition that requires medical attention.

Solution:

If you’re diagnosed with AVN, treatment will depend on the severity. It could involve medications, rest, or surgery. Avoid weight-bearing activities like running until your doctor gives you the green light to resume activity.

Check this post for an in-depth overview of how to slow and stop the progression of avascular necrosis.

Here are more useful links:

• Athletes With Osteonecrosis Or Avascular Necrosis (AVN)
• Patient and Disease Related Risk Factors Associated With Return to Sport Rates After AVN Treatment
• Musculoskeletal clinical topic of the month – Exercise Induced Avascular Necrosis of the Hip

Running on Cambered roads

Running on roads that slope to one side, known as cambered roads, can create misalignment in your hips because one leg has to reach further than the other. This repetitive motion can lead to hip pain over time.

Solution:

Try running on flat surfaces like tracks or trails. If you must run on roads, switch sides regularly to balance out the impact on your hips. Adding hip-strengthening exercises to your routine can also help prevent imbalances caused by cambered surfaces.

Serious Cases of Hip Pain

If your hip pain doesn’t improve with rest and stretching, it’s time to consult a doctor or sports specialist.

Hip pain that persists could be a sign of a more serious condition, like a stress fracture or cartilage tear, that requires professional treatment.

Other conditions that can cause pain in the hip joint and the surrounding tissues include:

• Femoral acetabular impingement
• Sciatica
• Piriformis syndrome
• Groin pulls or tears
• Snapping Hip Syndrome
• Hip tendonitis
• Septic Arthritis
• Hernias
• Osteoarthritis
• Slipped Capital Femoral Epiphysis
• Meralgia Parasthetica

Here are more resources to check out:

• Link 1
• Link 2
• Link 3
• Link 4
• Link 5

Identify and Track Your Hip Pain Symptoms

When it comes to managing hip pain, keeping track of your symptoms is key. A running log can help you spot patterns and figure out what might be triggering your discomfort.

After each run, take a few minutes to jot down the details of your workout and any hip pain you experienced. Here’s what to include:

• Date and Time: Note when you ran, especially if you notice pain more in the morning or after a long day.
• Distance and Duration: Log how far and how long you ran. Hip pain might show up more on longer runs, so this info is helpful for spotting trends.
• Terrain and Elevation: Did you run on trails, roads, or a treadmill? Track the type of surface and any inclines or uneven ground, as these can contribute to hip pain.
• Intensity and Pace: Record your pace and effort level. Faster paces or harder efforts can sometimes strain the hips more than easy runs.

So what’s next?

Look for patterns in your log. For example, if your hip pain flares up after longer runs on trails, the uneven surface might be a factor. Or, if pain sets in after intervals or speed work, it could indicate a need for more hip stabilization exercises.

By identifying these trends, you’ll have a clearer idea of what’s causing your pain, making it easier to adjust your training plan and avoid future discomfort.

Conclusion

Hip pain can be frustrating, but with the right approach, you can manage it and get back to running.

Focus on proper form, strength training, and paying attention to your body’s signals.

If hip pain does appear, don’t push through it—take the necessary steps to recover, and you’ll be back on the road stronger than ever.

Got questions or need advice? Drop a comment below—I’m here to help!

Looking for the best running shoes for flat feet? Then you’ve come to the right place.

Being a flat-footed runner can be challenging.

But it does not inherently preclude you from running.

In fact, just because you’ve flat feet, it doesn’t inherently mean that you are bound for trouble.

As we are going to see in today’s article, having flat feet shouldn’t discourage you from running, even if you find it difficult to pound the pavement on a daily basis.

So what does it mean to be a flat-footed runner?

Are there any special precautions that should be taken?

what are the best running shoes for flat feet?

These are some of the questions I’ll answer in today’s post.

So, are you excited?

Then here we go.

What You Should Know About Running With Flat Feet

Before I get into how to choose the best running shoes for flat feet, let’s first explain what being flat footed is all about.

Also known as “fallen” or “low” arches, and medically referred to as “Pes Planus,” flat feet are viewed as a postural deformity condition in most fitness circles.

The condition occurs when the tendons, ligaments, and the tiny bones in the foot’s underside collapse, forcing the arch to sit low or completely flat against the ground.

According to conventional thinking, having flat feet is cause for alarm for most adults, and for some, it can cause serious issues.

These include foot pain, leg pain, muscle soreness, back pain, limited athletic ability, overuse injuries, etc.

For these reasons, as a runner, if you’ve trouble with your flat feet, then you must do something about it.

Otherwise, you may succumb to pain.

Surveys show that out of the general population, roughly 20 to 25 have flat feet, so it’s not really an “abnormality,” nor is it uncommon.

The Foot Arch Explained

For us runners, this condition affects one of the most critical components of our physiology: the foot arch.

Made up mostly of tendons, ligaments, and bones, and supported by muscles in the foot, the foot arch has three main arches:

Two longitudinal (medial and lateral) arches that run from front to back, with one on each side.

One anterior transverse arch that runs across the middle of the foot.

All of these three arches play a crucial role in promoting and maintaining all forms of movement, running included.

Most importantly, the foot arch act as a natural shock absorber, helping to reduce impact during the running gait cyle.

In fact, it can bear around 200,000 to 300,000 pounds of stress each mile we walk.

Without sufficient arch support, the impact stresses of a foot strike travel unhindered up the feet and legs, increasing the risk of injury.

Additional resource – How to measure foot size for running shoes

How to Determine Your Arch Height – The Wet Test

A podiatrist can determine your arch height, but you can also easily do it at home using the wet test.

Here is how

Start by dipping the sole of one of your feet in water, then step onto a piece of paper towel on a flat surface where your footprint will show.

Make sure to put sufficient weight on that foot to leave an imprint behind.

Last up, step away and assess the mark your feet leave.

If you can see nearly the entire bottom of your feet on the surface, then likely have flat feet.

See Image.

How Do Flat Feet Form?

Flat feet do not develop overnight to the overworked or overweight folks of the world.

Most people get it during the course of their lives as they get older without even realizing it.

Only a small percentage of the flat-footed populace is affected by hereditary flat foot.

Sure, flat feet can happen at birth (in cases of rheumatoid arthritis as one example), but any of the following reasons might contribute:

• Wearing improper shoes,
• Pregnancy,
• Aging,
• Injury,
• Obesity,
• Diabetes,
• Improper training form,

Additional resource – Running shoes for plantar fasciitis

Brace For Pain

According to conventional wisdom, having flat feet can lead to severe injuries, especially when running in the wrong pair.

Examples include plantar fasciitis, Achilles tendinitis, Shin splints, tibialis posterior tendinopathy, etc.

But that’s not a universal rule.

Injuries are prevalent among all runners, regardless of their foot type and/or pronation style.

Even runners with regular arch heights get injured.

So, do you REALLY need special running footwear?

Well, the answer isn’t black and white.

First, let’s look at the theory.

Additional resource – How to recycle used running shoes

Flat Feet and Overpronation

Often than not, having flat feet causes overpronation.

Surveys show that roughly 90 percent of people with flat feet develop this abnormal inward turning of the feet upon foot impact.

Just don’t get me wrong.

Pronation is part of the regular movement of the foot that occurs upon foot strike when walking or running.

This allows the foot to mould to the surface and reduce shock impact.

That said, overpronation occurs when there is excessive pronation following the foot strike.

This places undue stress on the ankle, knee, hips, lower back, increasing injury risk.

Therefore, and according to most experts, flat-footed runners may need special footwear that help stabilize the feet when running.

These will be either stability or motion control shoes that have a steady medial post.

But is there any research backing up these claims?

I don’t think so.

Additional Resource – Overpronation vs Underpronation

The Research

As far as I know, when it comes to injury, flat-footed runners are subject to the same injuries as the rest of us.

There is no conclusive research with a significant sample size and consistent methodology that provides irrefutable evidence that flat-footed runners get injured more than runners with high or neutral arch heights.

Here a few studies to check out.

Research by Lees and Klenerman has found no conclusive correlation between foot type and running injuries, especially with a flat foot “deformity.”

Another research published in the Journal of Sports & Medicine found no direct association between increased running injury risk among beginner runners using a neutral shoe.

And that’s just not the case in the running world.

In fact, little scientific data suggest a link between pes planus and sports injuries to the lower extremities.

I can go on and on about this subject, but a simple Google search will satisfy your curiosity if you want to learn more.

Additional resource – Running Shoes Vs. Cross Trainers

The Bottom Line

As long as you’re not experiencing any pain or issues while running in neutral shoes, there is probably no need for a stability or motion control shoe, even if you’ve incredibly flat feet.

In fact, by simply taking the right training, injury and footwear precautions (like any other smart runner), you’d still manage to run relatively injury free.

Yes, this goes against conventional advice, but just keep mind that shoe producers have a vested interest in you buying their products.

So please don’t be a dumb costumer.

Before you decide on a given pair, take into consideration your personal preferences, running conditions, shoe history, budget, etc.

In the end, the best pair for you could or could not turn out to a shoe from the stability, or motion control category.

Additional Resource – Here’s how to dry running shoes.

Neutral Shoes Cause you Pain?

If you’ve chronic arch or heel pain (and are pretty sure that your neutral shoes are to blame), then consider changing your footwear.

Here is what you need to know about the so-called “flat feet” running shoes.

The Best Shoes For Runners With Flat Feet

If you have flat feet and overpronate, then get a pair that reduces over-pronation and provides more support throughout the running gait.

This is especially the case if you tend to exhibit moderate-to-severe overpronation and/or have had issues running in a neutral pair.

Major running footwear brands have developed specific shoe models over the last few decades catered toward runners with flat feet.

As previously stated, trainers that serve this purpose are commonly known as stability and motion control shoes.

These shoes are designed with a firmer midsole that limits excessive pronation.

Additional resource – Guide to insoles for running shoes

How To Choose The Best Running Shoes for Flat Feet

If you don’t know how to pick the right running shoes, then head to a specialty running store and consult the expert staff in there.

They can analyze your running mechanics, determine your foot type, then suggest the appropriate recommendations.

Just keep in mind that what works for someone else may not work for you and vice versa.

So do you research and be willing to experiment with different models to find the most suitable pair.

Stability Shoes Demystified

Stability shoes are made with layers of polyurethane materials in the arch to provide more stability and support for arches that may collapse upon foot strike.

The primary technology used in stability shoes is a medial post of dual density foam.

This is the gray and firmer piece of foam located on the inner side of the midsole, usually under the heel or midfoot regions—an area highly impacted by overpronation.

Further, these shoes have plenty of cushioning.

Every major shoe manufacturer has their own collection of stability running shoes.

It’s up to you to choose what brand appeals the best.

Just keep in mind that stability shoes are not a ‘one size that fits all.’

They may not work for everyone since not all stability shoes are the same.

The best stability shoes are Adidas Adistar Boost, etc.

Motion Control Demystified

If you’re a severe overpronator, motion control shoes might help.

These are usually the heaviest and most rigid shoes available in the running footwear market.

Motion control shoes are designed with more support in the arch of the foot, provide features such as stiffer heels, and a relatively straight shape/last to counter overpronation.

The best motion control shoes include the Mizuno Wave Inspire 9, Brooks Ravenna 4, etc.

Additional Tips

Keep on reading if you have issues with your flat feet.

Experiment with Barefoot Running

Barefoot running encourages a mid-foot or forefoot strike.

According to research, this may help strengthen your foot’s muscles and tendons, which can improve shock absorption.

So, if it’s all possible, add a few barefoot runs to your running program, preferably on a softer surface, such as grass or a beach.

Massage With a Tennis Ball

Having chronic arch pain?

Then try massaging with a tennis ball.

This exercise stretches the plantar fascia ligament and comes highly recommended by podiatrists and sports experts.

How?

Just place a tennis ball under your foot, then roll it back and forth under the arch for 90 to 120 seconds.

Check this YouTube Tutorial.

Lose Weight

Being overweight can put excessive stress on the ligaments of your feet, resulting in pain.

In fact, the more extra pounds you’re carrying around, the more pressure you exert on your arches.

This is especially the case if you engage in high impact exercise, such as running, on a regular basis.

Having trouble losing weight?

Then these resources can help.

Post 1

Post 2

Post 3

Hot Water Foot Baths

Heat therapy is effective at relieving arch pain and soreness—as long as your feet are not cut, bruised, or injured in any way.

You can either soak your feet for 15 to 20 minutes in a bath of warm water and Epsom salt or simply wet two towels with warm water then wrap them around your feet.

Additional resource – Running shoes for overpronators

Consider orthotics

Orthotics are custom-designed arch supports that may help you reduce pain by relieving pressure from the arch by limiting the rate of pronation, thus, reduce injury risk as related to excessive motion.

There are plenty of options to pick from, but as a rule of thumb, opt for insoles with substantial arch support, allow for enough wiggle room (so you don’t get blisters), and have a flexible sole.

Just keep in mind that not every runner with flat feet is an overpronator, and having a normal arch height does not make you injury proof.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

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Running Shoes for Flat Feet – The Conclusion

There you have it! If you’re looking for advice on how to choose the best running shoes for flat feet then today’s article should get you started on the right foot. The rest is just details.

Thank you for dropping by

Keep Training Strong