Is Cardiovascular Exercise causing you to have Aches & Pains?

Everyone knows that cardiovascular exercise is a key element in any type of exercise program. But what a lot of people don’t know is that cardiovascular exercise, especially running, can cause you a wide variety of chronic aches and pains. Over time, it can even cause permanent damage; however, if you understand what’s causing your aches and pains, how to prevent them, and how to treat them you can continue running pain free.

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Most athletes and bodybuilders spend countless hours training to perfect their form and technique, but the average runner spends zero time learning how to run properly. This is unfortunate because your running technique can ultimately help you become faster and incur fewer injuries, which is possibly the best type of joint pain remedy – prevention.

Injuries sideline as many as 75 percent of runners each year, but you don’t have to be one of them!

Take a look at this chart to spot, prevent, and treat these common running injuries:

Injury

Symptoms

Causes

Prevention

Treatment

Patello-Femoral Pain Syndrome

Soreness under the knee cap

Weak or inflexible hips or quads

Strength train at least twice per week; foam roll your hips and thighs

Ice for 15 minutes after running; take anti-inflammatories

Shin Splints

Achy pains in the lower legs, usually the inside

Too much training too soon that overloads your bones and muscles

Build up and progress slowly

Cross-train and ice post-workout. Buy supportive shoes that help prevent inward rolling

IT-Band Syndrome

Pain on the outside of your knee

Inflammation of the thick band of connective tissue that runs from your hip to your knee

Better stabilize your hips by training your core and gluteus

Foam roll just above your knees on each side daily

Plantar Fasciitis

Heel pain, notably first thing in the morning

Connective tissue inflammation on the bottom of your foot

Foam roll your calves; wear supportive shoes

Ice; use a tennis ball to massage the bottom of your feet

Achilles Tendinitis

Ache or pain in the tendon behind your ankle

Tight calves pull on the tendon

Foam roll your calves; strengthen them with standing raises

Cross-train, ice, and anti-inflammatories

Stress Fracture

Pain in the lower leg, foot, shin, or groin that doesn’t go away

Stress leads to a hairline bone fracture

Build up slowly; make sure to get enough calcium and vitamin D in your diet

Always see a doctor if pain persists

Tips to Perfect Your Running Technique

  • Keep your feet pointed straight ahead and your knees in line with your feet
  • Lean forward slightly from your ankles and keep your knees soft and loose
  • Don’t swing your hips from side to side and keep your shoulders back and relaxed
  • Take shorter strides from heel to toe rather than on the balls of your feet
  • Think about squeezing your glutes as you push back to help absorb impact

You will become a better runner by understanding these common running injuries, but you can become an even better runner by following these tips to perfect your running technique and prevent injuries all together.

Have a question or comment regarding this article? You can e-mail your questions to healthadvice@flexcin.com or post them below on the Flexcin blog.

Flexcin

Flexcin

Flexcin International has been helping people with joint pain since 2000 by making high quality joint supplements based on the ingredient Cetyl Myristoleate (CM8), which holds multiple patents for the treatment of arthritis.You can find more info about Flexcin here, or see our products here.
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