At the first sign of soreness or irritation in these areas, read the injury chapter. It is always better to take 2-3 days off from running, and then start back making some form adjustments. In most of these areas, I’ve found that stretching aggravates the problem. For more information, see Galloway’s Book on Running.

Shins: Soreness or pain in the front of the shin (anterior tibial area)

Note:

Even after you make the corrections, shin problems often take several weeks to heal. As long as the shin problem is not a stress fracture, easy running can often allow it to heal as quickly (or more quickly) than complete layoff. In general, most runners can run when they have shin splints; they just need to stay below the threshold of further irritation.

Causes:
1.	Increasing too rapidly—just walk for 1-2 weeks, and walk with a short stride, gently.
2.	Running too fast, even on one day—when in doubt, run slower and walk slower on all runs.
3.	Running or walking with a stride that is too long— shorten stride and use more of a “shuffle.”
Soreness or pain at the inside of the lower leg (posterior tibial area)
Causes:
1.	Same three causes as in anterior tibial shin splints, see above.
2.	More common with runners who over-pronate; this means that they tend to roll to the inside of the foot as they push off.
3.	Shoes may be too soft allowing a floppy/pronated foot to roll inward more than usual.

Corrections:

1.	Reduce stride length.

2.	Put more walking into your run-walk ratio from the beginning.

3.	If you are an over-pronator on the forward part of your feet, get a stable, motion control shoe.

4.	Ask your foot doctor if there is a foot device that can help you.

Shoulder and neck muscles tired and tight
Primary causes:
You are leaning too far forward as you run.
Other causes:
1.	You’re holding arms too far away from the body as you run.
2.	You’re swinging arms and shoulders too much as you run.

Corrections:
1.	Use the “puppet on a string” image (detailed in the running form chapter above) about every 4-5 minutes during all runs and walks—particularly the longer ones. This is noted above in the section on posture.
2.	Watch how you are holding your arms. Try to keep the arms close to the body.
3.	Minimize the swing of your arms. Keep the hands close to the body, lightly touching your shirt or the outside of your shorts as your arms swing.

Lower back: Tight, sore, or painful after a run
Causes:
1.	You’re leaning too far forward as you run.
2.	You’re having a stride length that is too long for you.

Corrections:
1.	Use the “puppet on a string image several times on all runs and walks—-particularly the longer ones. This is noted above in the chapter on running form in the section on posture.
2.	Ask a physical therapist whether some strengthening exercise can help.
3.	When in doubt, shorten your stride length.
4.	For more information, see Galloway’s Book on Running.

Knee pain at the end of a run
Causes:
1.	Stride length could be too long.
2.	You’re doing too much, too soon.
3.	You’re not inserting enough walk breaks, regularly from the beginning.
4.	When the main running muscles get tired, you will tend to wobble from side to side.

Corrections:

1.	Shorten your stride.
2.	Stay closer to the ground, using more of a shuffle.

3.	Monitor your mileage in a log book, and hold your increase to less than 10% a week.

4.	Use more walk breaks during your run.

5.	Start at a slower pace.

Behind the knee: pain, tightness, or continued soreness or weakness
Causes:
1.	You’re stretching.
2.	You’re over striding—particularly at the end of the run.

Corrections:

1.	Don’t stretch.

2.	Keep your stride length under control.

3.	Keep feet low to the ground.

Hamstrings: tightness, soreness, or pain
Causes:
1.	It occurs due to stretching.
2.	Stride length is too long.
3.	You’re lifting the foot too high behind, as your leg swings back.

Corrections:

1.	Don’t stretch.

2.	Maintain a short stride, keeping the hamstring relaxed— especially at the end of the run.

3.	Take more walking early in the run, possibly throughout the run.

4.	As the leg swings behind you, let the lower leg rise no higher than a position that is parallel to the horizontal before swinging forward again.

5.	Deep tissue massage can sometimes help with this muscle group.

Quadraceps (front of the thigh): sore, tired, painful
Causes:
1.	This is due to lifting your knee too high—especially when tired.
2.	This occurs when using the quads to slow down going downhill because you were running too fast.

Corrections:
1.	Maintain little or no knee lift—especially at the end of your run.

2.	Run with a shuffle.

3.	Let your stride get very short at the top of hills, and when tired—don’t lengthen it.

4.	If you are running too fast going down hills, keep shortening your stride until you slow down, and/or take more walk breaks on the downhill.

Sore feet or lower legs
Causes:
1.	There is too much bounce.
2.	You’re pushing off too hard.
3.	Your shoes don’t fit correctly or are too worn out.
4.	he insole of your shoe is worn out.

Corrections:

1.	Keep feet low to the ground.

2.	Maintain a light touch of the feet.

3.	Get a shoe check to see if your shoes are too worn.

4.	You may need only a new insole.