5 Expert Tips To Run Pain-Free

Run pain-free with these expert tips for avoiding common injuries.

- Gowreeson Thevendran

Scientific literature suggests women get more running injuries than men because of various factors regarding the structure and mechanics of our bodies. Dr Gowreeson Thevendran, orthopaedic surgeon at Mount Elizabeth Novena Hospital, explains the most common injuries women runners suffer – and how to avoid them.

1 PATELLOFEMORAL PAIN SYNDROME (PFPS)

This is characterised by pain beneath the knee cap (patella). It is caused by the contact of the back of the knee cap with the thigh bone. Women runners have been shown to have weaker hip abductors and external rotator muscles that contribute to poor knee cap tracking and PFPS.

How to avoid injury This syndrome can be prevented with hip and quadriceps strengthening exercises: side-lying leg lifts from the midline, straight-leg raises, and side-lying clamshell exercises. Icing after runs and using traditional or flexible athletic tapes on either side of the knee cap also helps.

2 STRESS FRACTURES

A seemingly innocuous activity like running can result in stress fractures because the repetitive loading can surpass the strength of even normal bones. Stress fractures are more common in high-intensity runners and those with high arches or tight calf muscles.