Beginner Running Injuries

Prevent 5 Common Running Injuries

Pinpoint running injuries, learn how to fix them, and return to the road pain-free
By Julie Stewart menshealth
 

Iliotibial Band Syndrome

The Problem: The IT band is a fibrous tissue on the outside of your thigh that stabilizes your knees and hips. If your hips and knees twist too much, the IT band rubs your lateral femoral condyle, a prominent part of your thigh bone, causing pain on the outside of your knee.

The Big Risk: A long stride increases force on your knees and IT bands.

The Fix: To shorten your stride, boost your step rate by 5 to 10 percent, Heiderscheit says. Try to avoid landing hard on your heel, and keep your knee flexed about 20 degrees. Have a friend take video of you so you can check your form. Find out the real reason you’re hurting by taking note of The Hidden Cause of Your Pain.

Print it! Download our free beginner’s guide to running for weight loss

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