Help! Pain from running

huneycutt13
huneycutt13 Posts: 22 Member
in Fitness and Exercise
I've had two issues pop up in the last week or so with running. I am on week 8 of c25k. I've also been doing some Jillian Michaels videos on my other days, either Ripped in 30 or No More Trouble Zones.

I believe that one of the problems is IT band syndrome. My right outer thigh is tight and my knee hurts, mostly with walking up/down stairs or after I've been sitting awhile. I got a foam roller on Thursday and have noticed the tightness going away. I'm still having knee pain but I am taking a break this week from running because of that.

The other pain is in the joint on my right foot big toe. It's the joint closest to the toenail (not the joint that connects to the foot although I do have a bunion there), it will randomly and suddenly hurt at random times of the day. This pain is best described as a stab/burning sensation. There is not bruising, swelling, redness, stiffness or inability to bend it. When it does hurt it is very painful other times I don't notice it at all! Any ideas what this could be? I'm hoping it's not a stress fracture.

Any clues as to things I need to do (other than see a doctor, my insurance doesn't kick in til end of April) along with resting? I have a 5K scheduled on April 19th and would like to get myself back in order for that. Thanks for any help.

Replies

  • amybg1
    amybg1 Posts: 631 Member
    Unfortunately I can't suggest anything for the big toe issue but for the ITB, keep on using that foam roller! And do so regularly along with your regular pre- and post-run stretch routines and it should get better over time
  • liljen69
    liljen69 Posts: 45
    I'm not sure about your toe but I have experience with ITBS! Definitely keep using the foam roller. You can get an IT band strap made by Pro-Tec. It's not expensive and it's a miracle Band-aid. For long-term resolution, you need to strengthen your butt muscles. I think stretching helps too.
  • scottyg70
    scottyg70 Posts: 388 Member
    Before I get going, I'm stating my usual disclaimer: I'm not a professional, this is my opinion based on my experiences and nothing more.

    A lot of times soreness and pain are due to undeveloped muscles. If your knee is hurting it could very well be an IT band issue. There are stretches you can do, foam rolling helps and they also have bands you can wear when you run.

    The other issue could be that your quads aren't properly aligning your kneecaps when you run. Try adding some weight training in (if you haven't already) and focus on your core and lower body. If it's something like runners knee then rest it and ice it and slow your pace down.
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    Given that you are doing C25K, your increase in mileage should be fine so I would also suggest slowing down your pace a bit. Foam rolling and rest works wonders when it's bothering you, however make sure you are doing adequate stretching after every single workout and include stretches for your hip flexors and glutes and also include the foam roller.

    Strength training will also make a big difference.....strong glutes, legs and hips all help a great deal in running.
  • Sharkington
    Sharkington Posts: 485
    I have hurt my IT band and knee from running. It ended up starting at my feet/ankle and one day after I did a long run (and I pushed myself harder than I should have), I really felt it. Whenever I would squat or descend down stairs, it hurt, so I feel like what I experienced is similar to what you're feeling. I obviously can't say for sure, though!

    You might want to consider going to a professional if you're serious about running. I ended up going to a professional who told me my ankles were extremely narrow, I had high arches and needed shoes with arch support - on top of the fact that I needed the right kind of shoes that supported the way I naturally walked, too. (For example, I walk on the outside of my feet).

    You might also want to do some resistance and strength training for your calves hips, and quads to strengthen them up. Resistance band exercises might help with your foot, too. I tried using a foam roller on my injury, but to be honest, I found that it really aggravated it, so...I don't know, maybe it was just me? I don't know a lot about using a foam rollers when injured.

    And most importantly, you should really give yourself time to heal. If you did indeed injure your IT band, the heeling process can take a little while, but it's worth it to just wait it out and let yourself heel completely before getting back to training. I tried running too soon when it happened to me, and it just aggravated the injury again and kept me out even longer. I tell people all the time, pain from running (past just normal soreness), is serious and should really be addressed as soon as possible before continuing to run.

    When you get back normal, be sure not to increase your pace too fast. That was actually my mistake when I started out. I thought i could just increase my pace significantly because it felt alright when I was doing it, but afterward (especially 1-2 days later) it was obvious I should have been more patient. The same goes for distance.

    Again, I can't know for sure what is going on with your body, so my advise is just based on own personal experience. :flowerforyou:
  • Eric_DeCastro
    Eric_DeCastro Posts: 767 Member
    what is a foam roller. I run a lot but don't have that pain in my thighs but if I do I want to know how to fix it. let me google foam roller and hope I don't come up with paint rollers.

    edit: found it on runners world.

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