Do you have pain while running? Here’s how ProBrace can help
Many runners recognize it: you start out enthusiastically, but suddenly you feel pain in your foot, ankle or knee. That can be extremely frustrating. That’s why in this blog we have listed the most common running complaints.
Why do you get pain?
Before we dive into the specific complaints: it’s good to know what often causes it. Pain when running doesn’t happen by accident usually one or more causes underlie it:
- Increasing training volume or intensity too fast. When you ramp up distance, frequency, or intensity too quickly, your muscles, tendons and joints don’t get enough time to adapt.
- Changing shoes or running surface. If you switch to new shoes or suddenly run on a different surface (e.g. asphalt → forest trail), that can add extra strain.
- Poor warm-up or inadequate cool-down. Insufficient preparation can increase injury risk.
- Structural or movement issues. Sometimes foot posture, muscle imbalances or running technique play a role.
If you map out these factors, you can often already take an important step toward recovery yourself.
Common running complaints & what you can do about them
Below we discuss three complaints that often occur among runners, and we give practical tips for home as well as with support tools.
Pain under the foot (heel spur / plantar fasciitis)
“Heel spur” is often the term used for this pain. It typically refers to irritation or inflammation of the plantar fascia the tendon-sheet running from heel to forefoot. Sometimes calcium build-up occurs at the attachment, as result of long-term overloading.
What can you do yourself?
You can stretch the structures around the heel. Think of stretching the muscle-tendon complex with physiotherapeutic exercises or using tools like a night splint (e.g. a Strasbourg sock, NOX brace night splint, or heel-spur night splint).
In daily life and during sports, you can wear an air-cast airheel heel-spur brace or use insoles (arch-support insoles), silicone cushions, heel-spur insoles or other shock-absorbing inserts in your shoes to reduce pressure under the foot.
Knee pain / complaints
Common knee issues among runners include patellofemoral pain, “runner’s knee” (also called iliotibial friction syndrome, ITFS) or of course the well-known “jumper’s knee.”
Also for knee problems during running, it is essential to first rest, to give the structures around the knee a chance to recover.
What can you do yourself?
If you start having pain in your knee during running, it’s important to first investigate where the complaint comes from. Did you change shoes recently, start running on a different surface, or increase your training intensity? Such changes can significantly increase load on your joints.
Give your body enough rest and temporarily reduce the load to avoid overload. Also, it’s wise to work on muscle strength especially in the thighs (quadriceps), hip muscles, and control over your movements. Stronger, more stable muscles help absorb stress on the knee better.
If complaints persist despite these adjustments, it’s recommended to consult a specialist such as a physiotherapist or orthopedist for a proper diagnosis and treatment plan.
Achilles tendon complaints
Irritation or inflammation of the Achilles tendon often occurs after overloading caused by running. This is often due to training too intensively or too frequently, a too short warm-up, or a change of footwear or running surface. So ask yourself whether you recently changed anything in your training routine.
What can I do myself?
Besides prioritising rest, it is especially important to stretch the calf muscles properly. The calf muscles can be stretched both actively and passively. Active stretching is done through exercises; passive stretching mainly by wearing a static brace.
Some examples are night splints and the Strassburg sock. In addition to these static braces, there are also various options for reducing pain during the day for example the Silistab Achillo or an Achillotrain bandage.
When is it time for professional help?
If your symptoms do not improve after a few weeks of self-treatment or even get worse stop waiting and get assessed by a physiotherapist, sports physician or orthopaedic specialist.
Let them evaluate your running technique, muscle balance and joint mobility. These professionals can help you further with:
- Diagnostics (such as ultrasound or MRI if needed)
- An individual exercise programme
- Advice on bracing, insoles or other support devices
- Adjustments to training load and running technique
