Q: What are
some preventive things you can do to alleviate knee and foot arch pain? Those
are the aches I get when I run more than two miles. And how do you know the
difference between pain you should push through or rest?
-- Brittany
Wait, Syracuse, N.Y.
A: Many runners
will experience aches, pains and muscular discomfort, especially during the
beginning stages of a program, aggressively increasing program intensity,
overtraining or by taking a lengthy hiatus between sessions. Knee and foot pain
are common complaints. Personally, I've experienced both, and for all of the
reasons previously mentioned. It can truly be a nuisance.
Be sure to focus
on proper running form and make sure your feet are striking the surface
correctly, especially not rolling aggressively outward or inward.
If these pains
are frequently experienced on a treadmill, try road running. Even though
treadmills are easily accessible and homey, the feet tend to hit the surface
quasi-identical with each step, placing direct impact on the same muscles,
tendons and ligaments. You may find some relief on the road, as the constant
change in pavement and terrain helps to slightly distribute the stress to
different areas of the legs and feet.
Along with
quality footwear, you can try purchasing arch supports, which will help keep
the arches elevated and prevent slamming. You may find that not all arch
supports are created equal, and that your final selection will be a matter of
trial. Knee support braces can also assist in the prevention of medial and
lateral rolling of the knee joints.
It's difficult to
judge whether you should push through pains and aches, but if they persist with
each run and don't subside with rest and ice therapy, you should definitely
consider paying a visit to your physician.
Brian T.
Dessart is a nationally accredited Certified Strength and Conditioning
Specialist, and a New York State Critical Care Emergency Medical Technician. He
also writes for Sports Illustrated, covering performance, fitness and action
sports. For a chance at having your questions answered, please send inquiries
involving health, fitness and injury prevention to health@newsday.com.