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Running Article: The Pain Factor Part 2
The Pain Factor Part 2 by Louise Roach
If you experience minor pain or inflammation during an activity, this is a good time to evaluate what your body is saying and respond in a positive, strengthening manner. Try asking the following questions:
- What particular part of my body is affected?
- Does the pain happen only during a certain activity or is it constant?
- Am I experiencing pain when running or walking on a certain type of terrain?
- Is this a new pain or one that has happened before?
- What measures can I take to correct or strengthen the affected body area?
I used this list of questions to understand a reoccurring pain on the outside of my legs. After a little research and a trip to my local running specialty store, I learned the pain was IT Band Syndrome. The IT Band is a long fibrous muscle, located on the outside of the leg. When it becomes inflamed, pain is felt at a point near the knee joint. I knew the pain usually happened when I was hiking downhill for long periods of time and it went away after a few days of rest. This signified several areas of my body that needed work: weak leg muscles, a tight IT Band, and not enough arch support to stabilize my knee during an activity. I have incorporated the following positive measures to help strengthen my body’s weak points:
- Wearing well-fitted running and hiking shoes with strong arch support.
- Adding leg strengthening exercises to my daily routine.
- Wearing neoprene knee braces on a long hike with a lot of downhill climbing.
- Increasing my daily stretching routine, with particular stretching for the IT Band.
- Doing stretching and warm-up exercises before a strenuous hike or run.
- Cross-training: running, walking, hiking, biking, weight lifting and using the elliptical trainer to provide a variety of exercises to all leg muscles.
- Using ice therapy immediately after a hike if I feel pain.
- Working up to a strenuous hike by doing shorter hikes on hilly terrain weeks before the big day.
- Maintaining a normal weight so as not to place added stress on my legs.
Don’t let pain, or your fear of it, be a factor in whether or not you are an active person. Not exercising will result in far worse consequences. Use pain as a guide to become a stronger, more aware and healthier person.
Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.
About the Author
Louise Roach is the editor of on-line health and fitness newsletter, NewsFlash* SnowPack. Ms. Roach has been instrumental in the research, testing and development of a patented ice therapy called SnowPack. Her injury prevention and treatment articles have been published on running, walking and fitness websites. For more information visit: http://www.snowpackusa.com or NewsFlash*SnowPack at http://home.netcom.com/~newsflash.
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