Feeling pain while running? Your body is trying to tell you something. Ignoring it can lead to long-term injuries, but understanding the root cause can help you adjust and keep running strong.

1. Landing Impact – Fix Your Form

Every time your foot hits the ground, it absorbs a shock called the ground reaction force. If your body isn’t absorbing this properly, it can cause micro stress reactions in your bones.
✅ Solution:

• Reduce vertical oscillation (how much you bounce up and down).
• Focus on a softer, mid-foot landing instead of heel striking.
• Keep your posture upright and your stride smooth.

2. Muscle Imbalance – Strengthen Key Muscle Groups

Weakness or imbalance in your glutes, hamstrings, adductors, calves, and shins can lead to uneven stress on your joints and muscles.
✅ Solution:

• Incorporate strength training for these muscle groups.
• Stretch and foam roll regularly to release tightness.

3. Footwear – Time for a New Pair?

Overused or worn-out shoes with deteriorated midsoles can’t absorb impact properly, increasing stress on your legs and joints.
✅ Solution:

• Replace running shoes every 400–500 km.
• Choose shoes suited to your running style and foot type.

4. Pes Anserine Bursa – Don’t Ignore That Inner Knee Pain

Pain around the inner knee after running? It could be due to inflammation of the Pes Anserine bursa (a fluid-filled sac that reduces friction).
✅ Solution:

• Get assessed by a sports physiotherapist.
• Early-stage issues are easier to treat with rest, ice, and strengthening exercises.