Beginner Running Injuries
Prevent 5 Common Running Injuries
Where Does It Hurt?
Iliotibial Band Syndrome
The Problem: Your thigh bone rotates too far inward, pressuring your kneecap. You feel dull pain under your kneecap, especially when you sit a long time or take stairs.
The Big Risk: Running on steep or uneven terrain could cause runner's knee.
The Fix: Strengthen your hip muscles, which control your thigh bones. Try these two moves, doing 1 set of 10 reps and working up to 3 sets a day. The standing hip abductor: Stand with one foot in the loop of a resistance band and the other foot on top of the band (adjust the length to control the resistance). Move the banded leg 2 seconds out, 2 seconds in. Then work your hip gluteus medius: Loop the band around and face a chair; move the banded leg back to 45 degrees, 2 seconds out, 2 seconds in. And because fitness should improve your body—not break it down—be sure to Injury-Proof Your Workout as well.