First, let's see if there's a problem with "mobility."
With the HYROX, triathlon, and marathon seasons about to begin,
More and more people are taking up running.
However, among beginner runners,
It’s actually quite common to experience discomfort in the lower limbs after running.
Common Areas of Pain for Beginner Runners
In 2014, Nielsen and other researchers tracked 254 beginner runners and found that
Calf pain: approx. 37%
Knee pain: approximately 32.31 TP3T
Ankle and sole of the foot: approximately 14.21 TP3T
Medial Tibial Stress Syndrome and Patellofemoral Pain
This is a common problem among beginner runners.
Is knee pain really just a problem with the knee?
Research indicates that
Excessive hip adduction and internal rotation; limited ankle dorsiflexion range of motion
All of these can affect the lower-body alignment and load during running
This, in turn, increases the risk of discomfort in the knees and calves (Nakagawa et al., 2013; Szybist et al., 2025)
In other words,
The location of the pain isn't necessarily the source of the problem.
Range-of-Motion Tests Runners Can Perform on Their Own
① Hip Joint Range of Motion
Standing, hands on hips
Internal and External Rotation of Each Leg: A Comparison Between Left and Right
👉 If one side is particularly stiff, or there is a noticeable difference in range of motion
👉May be related to hip joint movement or control
② Range of motion in ankle dorsiflexion
Half-kneeling position, with the heel of the front foot remaining on the ground
Touch the wall with your knees, then measure the distance from your toes to the farthest point on the wall.
👉 The normal distance is typically about 10–15 centimeters
The distance is clearly insufficient, which may affect shock absorption upon landing while running.
What should you do when you discover a problem?
Lack of flexibility 👉 Do stretching and flexibility exercises
Excessive mobility 👉 Improve stability and control of the antagonist muscle groups
If making adjustments on your own yields only limited improvement
We recommend seeking an evaluation from a physical therapist or other healthcare professional.
Identify the Key Factors That Truly Affect Your Running
Discomfort while running doesn't necessarily mean you're "not cut out for running."
Instead, your body is trying to tell you
There are some areas that need to be handled properly.
If you found this post helpful
Feel free to share this with friends who are just starting to run.
Chen Wanze, Physical Therapist
Chen Wanze Physical Therapist
He graduated from the Physical Therapy Department at Ci-Hui College of Health Care Management and earned a master’s degree in Sports Health Science from National Taiwan Sport University. With extensive experience in sports medicine and on-site treatment, he has served as a collaborating physical therapist for national teams and competitions in various sports, including cycling, triathlon, shooting, soccer, track and field, and weightlifting. He is well-versed in the management of sports injuries, physical function assessment, and performance optimization, and is able to provide professional and precise physical therapy services tailored to individual needs.
