• The Culprits 

Too Much Too Quick - We all want to hit our goals tomorrow, but our legs need a bit more time.

Locked Long - This can happen when muscles are overused or not given enough time to heal.

Muscle Strains - Very common for runners of all abilities but still important to understand.

• Suggested Fix

Keep things flat / steady
Consider cold & warm treatments
Stretch / Strength / Repeat

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• The Culprits 

Patellofemoral Syndrome - Sometimes known as "runner's knee" with pain right around the kneecap.

Patellar Tenonitis - The tendon that connects your patella bone to your shinbone becomes inflamed.

Osteoarthritis - Often referred to as "Wear and Tear" arthritis. Very common with many methods of treatment.

• Suggested Fix

Therapy / Medication / Therapy
Cool things down w/ ice
Stretch / Strength / Repeat
Rest is a necessity

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• The Culprits 

Plantar Fasciitis - Heel Pain? Thick band of tissue that connects your heel to your toes gets inflamed.

Achilles Tendinitis or Tendinosis - Degeneration of the achilles tendon where such can become inflamed and painful

Stress Fracture - Tiny cracks in your bones that develop from overuse and minimal recovery time.

• Suggested Fix

Fast Feet & 160-180 Steps / Min
Strains + Rest = Gains
Stretch / Strength / Repeat
Consider Ice & Medication

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• The Culprits 

Gait Deviation - How your feet land on the ground can help diagnose more complicated concerns. Remember, forces travel up the chain.

Bursitis - A small fluid-filled sac called a Bursa can become inflamed and cause knee / hip pain associated with the IT Band.

• Suggested Fix

Learn your stride
Keep things flat / steady
Cool things down with ice
Stretch / Strength / Repeat

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• The Culprits 

Exercise-Induced - New to running or new running location? Get to know your groin!

Improper Training - Slow and steady wins the race! Failing to plain = you should plan to fail..

Adductor Tendinopathy - Common overuse injury with pain felt throughout the groin / inner portion of the thighs.

• Suggested Fix

Rest with confidence!!
Stretch / Strength / Repeat
Consider Ice / Medication

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• The Culprits 

Muscle Strains - Common overuse injury that can confirm you need a break

Stress Fracture - Tiny cracks in your bones that develop from overuse and minimal recovery time.

Exertional Compartment Syndrome - Exercise-induced nerve and muscle condition that can have serious complications

• Suggested Fix

Fast Feet & 160-180 steps / min
Stretch / Strength / Repeat
Consider Ice / Medication
Strains + Rest = Gains 

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• The Culprits 

Side Stitch - Exercise Related Transient Abdominal Pain? Muscles between your ribs cause this pain.

Running Trots - When you gotta go, you gotta go! Let's talk toots, cramping, and tummy troubles.

Heartburn - Highly common and easily manageable / treatable pain in your upper chest.

• Suggested Fix

It's all about the diaphragm
Tracking the ins and outs
Focus on your fluids

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• The Culprits 

Running is new to you – Your heart / lungs are like most any other muscle in your body, meaning they need training to get stronger too.

Muscle Cramps – Ever had a muscle cramp, how about a cramp in-between your ribs?

Heartburn – Highly common and easy to manage / treat if caused by exercise.

Lung Complication – Think about what: asthma / pneumothorax / pulmonary embolism all have in common.

Heart Complication – Have you ever heard of "angina".. Know when to be concerned.

• Suggested Fix: 

Talk Test Time!
What are you eating?
How are you breathing?

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• The Culprits 

Piriformis Syndrome - The Piriformis muscle in your butt can spasm and cause pain throughout.

Inflammation - With so many crossings of muscles / ligaments / tendons / bones in your mid-section, one can expect complications at times.

• Suggested Fix

Consult Your Doctor
Consider Massaging
Stretch / Strength / Repeat
Consider Ice / Medication

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• The Culprits 

Hyperlordosis - Often referred to as swayback or saddleback. Running can actually help address this issue.

Muscle Strains - Think: "how" we sit and what muscles are involved. These can get tight and make exercise more challenging.

Disc Issues - Lower spinal disks can slip or move out of place, causing serious pain. Let's learn how to prevent such through strength work.

• Suggested Fix

Take the Lordosis Test
Consider Ice & Heat Treatments
Stretch / Strength / Repeat
Not all rest is equal

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• The Culprits

Shoulder shrugging – The goal is to run nice and relaxed. This can help bring the shoulders down.

Slouching – Running can help us focus on moving nice and tall to prevent weakness / tightness throughout.

Backpack / Bag – Excessively heavy or improperly fitted packs & bags can cause tightness in your upper back. Let's fix that.

• Suggested Fix

Foam Rolling Hugs
Massages
Strength / warm-ups
Properly fit bags & packs

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• The Culprits

Shoulder shrugging – The goal is to run nice and relaxed. This can help bring those shoulders down.

Leading with your head – Learn to keep your upper-body in line while running to minimize muscle straining.

Slouching – Think nice and tall with your upper-body while running to help minimize weakness / tightness throughout.

• Suggested Fix

Foam Rolling Hugs
Massage sides of your torso
Arm circles
Massage upper shoulders

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• The Culprits

Crossing The Mid-line – Let's focus on where our arms travel while running and how awareness can help.

Arm & Hand Swings – How far back do you drive your arms and what are your hands doing?

• Suggested Fix

Sitting Arm Pumps!
Massage Upper Traps
More Arm Circles!
Upper-Body Warm Ups
Strength Work Up Top

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• The Culprits

Shoulder shrugging – The goal is to run nice and relaxed. This can help bring the shoulders down.

Leading with your head – Learn to keep the upper body in line while running to minimize muscle straining.

Slouching – Running can help us focus on moving nice and tall to prevent weakness / tightness throughout.

• Suggested Fix

Foam Rolling Hugs
Massage Upper Torso
Arm Circles
Neck / Upper Shoulder Massage

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• The Culprits 

Dehydration – Excessive fluid loss that can be noticed and addressed as soon as you become thirsty.

Hyponatremia – Sodium concentration in your blood become low and can create headaches / hallucinations / etc.

Hypoglycemia – Blood sugar levels are another key component to your exercise success and safety.

Form / External Forces – Running form / muscle tightness / elevation / heat / etc. all play key roles in your exercise experience.

• The Culprits 

Too Much Too Quick - Overexertion doesn't allow for adequate recovery time. Respect your limits.

Environment - Consider your trail / road / path in accordance to what shoes you're wearing

Hip Fractures - A simple slip or fall could be much more impactful. Pain shouldn't be chronic

• Suggested Fix

Try less impact-based exercise
Consider Ice / Medication
Stretch / Strength / Repeat

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• The Culprits 

Gait Deviation - Your calves work like springs. Learn how your feet contact the ground to use them as designed.

Stress Fracture - Tiny cracks in your bones that can develop from overtraining or minimal recovery time.

Exertional Compartment Syndrome - Your calf muscle is inside a compartment and sometimes said casing doesn't expand & contract with your muscle = pain

• Suggested Fix

Learn Your Cadence
Consider Ice / Medication
Stretch / Strength / Repeat
Consult Your Doctor 

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• The Culprits 

Blood Flow - Blood can actually get "stuck" in your hands leading to numbness, change in color / temperature.

Too Much or Not Enough - Referring to water. This can affect how effectively blood flows to and from the hands.

Time To Ask My Doctor - Some people actually have conditions associated with poor extremity circulation.

• Suggested Fix

The egg test
Pumping those hands
Arm circles / Hands up

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• The Culprits 

Too Much Too Quick - Overexertion doesn't allow for adequate recovery time!

Locked Long - Overworked muscles can get stuck while exercising

Slow Feet - Quick feet = shorter strides = less shock absorption

• Suggested Fix

Keep things flat & consistent
Consider Ice / Medication
Stretch / Strength / Repeat

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• The Culprits 

Tendonitis - The tendons behind your knee can get inflamed, typically if overworked.

Baker's Cyst - Excessive joint-lubricating fluid fills up the Bursa behind your knee causing pain during extension.

• Suggested Fix

Consider Added Rest
Consider Ice / Medication
Stretch / Strength / Repeat 

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