Daily Tip #5: Managing Aches and Pains

Long distance running is a delight for most runners—or you wouldn’t be doing this—but rare is the runner who can plow through a marathon season without some discomfort. “The sport is about ‘pain management,’” says Mindy Solkin, head running coach and owner of The Running Center in New York City, “not about ‘pain-free.’”

Relief for muscle aches. During training, expect some muscle soreness, especially after long runs or speed work. Physiologically, stress on muscles actually creates small tears in the tissue. These tears heal tougher and more resilient, which is what makes you stronger. But not without some soreness, a bruised feeling that usually passes within a day or two. “Icing helps, and ice baths, though not very pleasant, really help the legs recover after long runs,” says running coach Mike Keohane. To ice a muscle, wrap ice cubes in a paper towel and rub the sore spot on and off for ten minutes. For an ice bath, sit for five to 15 minutes in a bathtub filled hip-deep with cold water and ice cubes.

If you must, you can use painkillers such as acetaminophen (Tylenol is one brand) conservatively. Before the marathon or a long run, avoid non-steroidal anti-inflammatories such as ibuprofen. These drugs can cause the kidneys to retain water and flush out salt, which could contribute to hyponatremia, a dangerous imbalance of blood chemistry.

When joint pain means stop. While muscle aches eventually result in strength gain, joint pain is another matter. Pain in the knees, hips, or ankles often indicates an injury that needs rest at the very least. When pain is severe enough to alter your running form, it’s time to take a break and let your body recover. If, after a week or two you still have discomfort, seek medical attention, preferably from a sports medicine specialist.

Pull over for blisters. Blisters can sideline any marathoner. If you get blisters during training, your socks and shoes are not compatible with each other or with your feet. Find a new combination—now. Preemptively, before the race, apply a lubricating agent to areas that are prone to blistering. If a blister starts to develop, pull over and try to fix the problem, whether it’s a bunched up sock or a crooked shoe tongue. Keep in mind that if you experience a serious blow-out, there will be medical stations near every water station after mile three.

Stretch for stitches. Cramps, muscular and abdominal, are another bane of runners. Muscular cramps result from insufficient oxygen reaching the muscle. They can often be relieved by gentle stretching and pressure applied to the cramp. Side aches, or stitches, are caused by inadequate blood flow to the diaphragm. To avoid them, make sure that you’re properly hydrated (urine should be abundant and pale in color), eat lightly one to two hours before a run, and ease into workouts with a light warm-up. If, despite precautions, your midsection seizes up, you may be able to run through it. Many runners find relief in deep exhalations, or by stretching one arm overhead while pressing into the cramp.