Elite athlete BENITA WILLIS takes a look at three more burning issues from the Great Run Forum, which can be found in the Training Room at
Take to the Streets - though you will need to sign in or complete the quick and easy registration process (and why not sign up for our brilliant Great Run monthly newsletter too, as it is packed with great advice and training tips). These are real problems from real people just like you.
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Suspect Achilles Tendonitis
Fpd writes: Been running now a few months, managed a couple of 5K/10K fun runs and races recently, some aches and pains along the way, mainly with shin splints. However, during last couple of weeks I have had strange feeling in left ankle sometimes when I run and sometimes when resting. When I run the ankle isn't sore but seems stiff with limited flexibility, as if there is a lot of resistance in it, not painful but not enjoying the running with it. When I rest - say sitting and stretch leg then foot out in front – I feel a tightness and pain in back of ankle, when I stretch foot up towards shin I feel tightness in front of ankle where it meets shin. Suspect it could be Achilles tendonitis – any thoughts would be appreciated.
See the full post
here.
Benita replies: I suggest you see a sports doctor right away and get this checked out. You should be icing the area twice a day for 10min each time and make sure you don’t run, ride or do any sort of cross-training that makes the area sore. Once you’ve seen the doctor, you’ll be able to find out how severe the injury is, and work out a recovery plan from there. You say it is sore even when resting/stretching. This is a sign that the area is extremely inflamed and needs rest and medical support in order to get better. You have caught it early though – so if you do all the right things now, you’ll be back running reasonably soon.
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Painful Knees
Lynne H writes: Been training for about 3 months (new to running), over the last week I have increasing discomfort in both inside lower knees. I'm at the point now where it's quite painful/sore to put each foot down. One medic said to rest, another said to run through the pain if I can as it's because I'm not used to the pounding while running and I should get stronger as time goes on. Needless to say, I don't know what to do for the best – any ideas?
See the full post
here.
Benita replies: This is likely to be a knee tracking problem. Unfortunately with these injuries, sometimes it will just get better by changing the terrain where you’re running (try to stay on flat, even surfaces) or changing the shoes you’re running in.
With other cases, you’ll need a few weeks’ rest to let the area settle down. I have had numerous of these types of little injuries throughout my career. Most of the time, I take a few weeks off running, do a lot of stretching, massage (of surrounding muscles – e.g. ITB’s, quads, hamstrings) and some cross-training (as long as you can’t feel it when you do the activity) and I’m back in action within a few weeks, pain free. I think you’d be wise to get a treadmill analysis done and see a podiatrist or sports doctor to really try to get to the bottom of the problem as to the cause of it, and work out a plan for recovery/prevention in the future.
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Breathing and Chest Pains
Nunro writes: I'm a fairly new runner. I can do about 3 miles in half an hour without really needing to stop much. But I'm having problems with my breathing. After a while my chest starts to hurt and it's really hard to breathe. It gets better after I walk for a bit but it just stops me running. Any tips to improve my technique?
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here.
Benita replies: As you’re new to running – maybe you’re running too far to start with. Try running say one mile, then walk for a few minutes, then run another half mile. Try to increase your running each week but add in some bike rides or extra walks to improve your overall fitness. When you can’t catch your breath, it means you need to slow down and take it easy, as your aerobic system can’t tolerate the exercise you’re doing at that intensity. Once you walk, your body has a chance to recover from the stress of the run. The best thing though, is that once you get fitter, you’ll find you will adapt a good breathing pattern with less need to rest and you will feel yourself being able to run faster, with absolutely no pain.
If the pain continues after a few weeks of gradually building up your fitness, you should certainly go to see a sports Doctor right away in case there is a medical condition causing the pain.