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<\/p>\nFirst, let's see if there's a problem with \"mobility.\"<\/p>\n
With the HYROX, triathlon, and marathon seasons about to begin,
\nMore and more people are taking up running.<\/p>\n
However, among beginner runners,
\nIt\u2019s actually quite common to experience discomfort in the lower limbs after running.<\/p>\n
Common Areas of Pain for Beginner Runners<\/p>\n
In 2014, Nielsen and other researchers tracked 254 beginner runners and found that<\/p>\n
Calf pain: approx. 37%
\nKnee pain: approximately 32.31 TP3T
\nAnkle and sole of the foot: approximately 14.21 TP3T<\/p>\n
Medial Tibial Stress Syndrome and Patellofemoral Pain
\nThis is a common problem among beginner runners.<\/p>\n
Is knee pain really just a problem with the knee?<\/p>\n
Research indicates that
\nExcessive hip adduction and internal rotation; limited ankle dorsiflexion range of motion
\nAll of these can affect the lower-body alignment and load during running
\nThis, in turn, increases the risk of discomfort in the knees and calves (Nakagawa et al., 2013; Szybist et al., 2025)<\/p>\n
In other words,
\nThe location of the pain isn't necessarily the source of the problem.<\/p>\n
Range-of-Motion Tests Runners Can Perform on Their Own<\/p>\n
<\/p>\n
<\/p>\n
\u2460 Hip Joint Range of Motion<\/p>\n
Standing, hands on hips<\/p>\n
Internal and External Rotation of Each Leg: A Comparison Between Left and Right<\/p>\n
\ud83d\udc49 If one side is particularly stiff, or there is a noticeable difference in range of motion
\n\ud83d\udc49May be related to hip joint movement or control<\/p>\n
\u2461 Range of motion in ankle dorsiflexion<\/p>\n
Half-kneeling position, with the heel of the front foot remaining on the ground
\nTouch the wall with your knees, then measure the distance from your toes to the farthest point on the wall.<\/p>\n
\ud83d\udc49 The normal distance is typically about 10\u201315 centimeters
\nThe distance is clearly insufficient, which may affect shock absorption upon landing while running.<\/p>\n
What should you do when you discover a problem?<\/p>\n
Lack of flexibility \ud83d\udc49 Do stretching and flexibility exercises
\nExcessive mobility \ud83d\udc49 Improve stability and control of the antagonist muscle groups<\/p>\n
If making adjustments on your own yields only limited improvement
\nWe recommend seeking an evaluation from a physical therapist or other healthcare professional.
\nIdentify the Key Factors That Truly Affect Your Running<\/p>\n
Discomfort while running doesn't necessarily mean you're \"not cut out for running.\"
\nInstead, your body is trying to tell you
\nThere are some areas that need to be handled properly.<\/p>\n
If you found this post helpful
\nFeel free to share this with friends who are just starting to run.<\/p>\n
Chen Wanze, Physical Therapist<\/p>\n\n\t\t
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