How do I minimize backaches and knee pain caused by running?

Question

I love to run! I run on the treadmill about 4 times a week for about 30 mins ... can anyone tell me how to prevent backaches and the odd knee ache caused by running? I tend to get them quite often, more so because I'm on the taller side.
Thanks!

Answer 1

Start by 1 - getting aligned by a chiropractor - something is off and anything that is mis-aligned can contribute to causing your knee to flare up. Picture a stick man with shoulders, hips, knees and feet. Now imagine it gets made uneven at the hips - the all other lines across get effected.
2 - make sure to wear shoes that have a good arch support.

Much pain is from muscles below is an example of what may help (based on headaches).
Begin with a couple swigs of molasses or a couple of bananas (natural muscle relaxers) daily - magnesium (which regulates many things in the body) and potassium (a needed building block for muscles).
Drink at least 1/2 gallons of water per day. Running a body low on water is like running a car low on oil is the analogy the head of neurology at UCDavis told my husband about 10 years ago.

Now to the cause - muscles - your back, neck shoulders and head have tender spots. They are knots in the fibers of the muscles called trigger points. It makes the muscles tight which makes them press on nerves and other things causing the pain.

The cure - start with a professional massage, (if this does not do it you probably need a chiropractor as well) you will also want to go back over any place you can get to 6-12 times per session up to 6 times per day rubbing (or lightly scratching on your head) every where that is tender until the knots go away. The place where the skull connects to the spine press up under the edge of the skull (to get to those muscles).

For more information read The Trigger Point Therapy Workbook by Davies. It teaches what to do and where the pain comes from.

Answer 2

I reccommend mixing in some pilates to streghten your back, and alternate your running with 30+ minutes of easy stationary bike.

Take 3 advil as well, it works as an anti-inflammatory. (take with food)

a slow 10 minute "before and after" streching regimen wouldnt hurt either--


For pilates help, start here: YOu can do these exercises while watching evening TV. they are not meant to be strenuous and focus on breathing to strenghten you muscles.

http://www.spine-health.com/topics/conserv/pilates/pilates02.html

Keep at it!/Good luck!

Answer 3

i used to pop some pain killers right before my workout, but then i realized they were making me nauseous so now i take them right after my workout. also, i used to wrap my knee when i ran. it helped keep the joint in place. but keep it unwrapped if you are not running. the girl who teaches the body sculpting class i take said she takes a hot bath with epsom salt. i havent tried that yet.

also, you can try to strengthen your back, by working out your core. i used to have really bad lower back pain, and when i began working out again it got worse. but now that i have built up the muscles in my core, they support my back, and my back pain is minimal now.

good luck and be safe!