Your personal running journal

restrain the wobbling motion, but it cannot and gets overused. Once the healing has started (usually a few days off from running), most runners I’ve worked with tend to heal as fast when running gently as from a complete layoff. It is crucial to stay below the threshold of further irritation. Rolling with a foam roller has often moved the healing along at a faster pace.
Shin injuries
Rule out a stress fracture. In this case, the pain usually gets worse as you run – but check with your doctor. If it is a stress fracture, you must stop running for (usually) at least 8 weeks.
If the pain gradually goes away as you run on it, there is less worry of a stress fracture. This is probably a shin splint. By staying below the threshold of irritating the shin muscle, runners can generally run with shin splints. (check with doctor to be sure).
Take more walk breaks, run more slowly, etc.
Inside pain – posterior shin splints. Irritation of the inside of the leg, coming up from the ankle is called “posterior tibial shin splints” and is often due to over pronation of the foot (foot rolls in at pushoff).
Front of shin – anterior shin splints. When the pain is in the muscle on the front of the lower leg it is “anterior tibial shin splints.” This is very often due to having too long a stride when running and especially when walking. Downhill terrain should be avoided as much as possible during the healing.
Stress Fracture. If the pain is in a very specific place, and/or increases as you run, it could be a more serious problem: a stress fracture. This is unusual for beginning runners, but characteristic of those who do too much, too soon. It can also indicate low bone density. If you even suspect a stress fracture, do not run or do anything stressful on the leg and see a doctor. Stress fractures take weeks of no running, usually wearing a cast. There may also be a calcium deficiency.
Heel pain – Plantar Fascia
    â€œThe most effective treatment is putting your foot in a supportive shoe before supporting your body weight on the foot each morning.”

    This very common injury (pain on the inside or center of the heel) is felt when taking the first few steps in the morning. As the foot moves and blood flow increases, the pain gradually goes away, only to return the next morning. Be sure to get a “shoe check” at a technical running store to make sure that you have the right shoe for your foot. If the pain is felt during the day, and is quite painful, you should consult with a podiatrist. Usually the doctor will constructa foot support that will surround your arch and heel. This does not always need to be a hard orthotic and is usually a softer one, at first, designed for your foot with buildups in the right places.
    The “toe squincher” exercise, can help develop foot strength that will also support the foot. It takes several weeks for this to take effect. The “squincher” is done by pointing your food down, and contracting the muscles in the foot similar to making a hard “fist” with your hand.
Back of the foot – Achilles Tendon
    The achilles tendon is the narrow band of tendon rising up from the heel and connecting to the calf muscle. It is part of a very efficient mechanical system, and functions like a strong rubber band to leverage a lot of work out of the foot, with a little effort from the calf muscle. It is usually injured due to excessive stretching, either through running or through stretching exercises. First, avoid any activity that stretches the tendon in any way. It helps to add a small heel lift to all shoes, which reduces the range of motion. Every night, rub a chunk of ice directly on the tendon for about 15 minutes (until the tendon gets numb). Bags of ice or frozen gels don’t do any good at all in my opinion. Usually after 3-5 days off from running, the icing takes hold and gets the injury in a healing mode. Anti-inflammatory medication very rarely helps with the achilles tendon, according to experts.
Hip and groin pain
    There are a variety of elements that can result in aggravation in the hip area. Since the hips are not prime movers in running, they are usually abused when you continue to push on, when very fatigued. The hips try to do the work of the leg muscles and are not designed for this. Ask your doctor about prescription strength anti inflammatory medication, as this can often speed up recovery. Avoid stretching and