The new theory in running injuries is that they are not caused from wearing an improper shoe or running on a hard surface, but more so due to muscle imbalances. Poor glut strength and tight hip flexors being two common causes for runners. Stretching is great to do, but they will not prevent injuries--my take is for you to locate a sports chiro who works with runners--he/she will be able to do an evaluation on your situation and should be able to provide you with the necessary exercises/stretches to build strength in the muscles that are weak. When we have a breakdown in one area, such as the hamstrings, our bodies will compensate for this issue and therefore create other issues up and down the kinetic chain--as you so wisely pointed out stating that your knee and ankle hurt as well.
Below is a link to the exercises my running coach Jay Johnson has me do following my runs--I started working with him after I experienced some calf tightness while marathon training last fall---I have been doing these exercises for almost a year now and find that they are a big help.
Icing is good for joints but doesn't work so well for muscles--icing after running has been shown to help some runners, but as with everything else when it comes to running we are all an experiment of one.
I would say it's normal EXCEPT for the fact that it continues to bother you and is getting worse...so it sounds like it could be quickly on its way to not just being sore, but being an injury especially since it is stretching out to other spots on your leg. The fact that your knee and ankle are now also hurting makes me think that you are altering your stride due to the tight hamstring which, if left alone, will definitely lead to injury (in my very humble, non-medical, opinion!)
You may want to try a couple of things: 1) warm-up with a brisk walk, stretch, and then begin running - just don't stretch "cold"...do some kind of warm-up first; 2) have you been fitted for shoes? If not - go to a local running store and do so ASAP...they should watch you run and see if you are over or under pronating which causes additional stress on your body; 3) I don't know how fast you are going, but you may want to consider slowing down your pace - even though you've been running for 2 months, it takes 6 months to a year (I am much more inclined to go with the year on this one!) for your body to adjust to the rigors of running on the joints, bones, muscles, tendons, etc; and finally 4) ice your leg on the tender spot following to help keep inflammation down...10-20 minutes.
I'm not a medical professional so all my advice is simply that - advice, but I can definitely say that if the pain continues or gets worse - see your doctor! A small injury left untreated can quickly become a major injury that sidelines you for months. Listen to your body and seek professional help if needed.
Hello! I've been running for a bit over two months, usually about 3-4 miles at a time, three times a week. I feel great when I'm running, but when I stop, the back of my right thigh is sore. I think it's my hamstring. I do stretch after I run, but not usually before. For the rest of that day, that spot hurts, and usually my knee and now ankle on that leg as well. I don't want to stop running! I love it. Do you have any advice for me? It's not like I can't walk, but it definitely aches for the rest of the day. Is this normal soreness that everybody deals with? Thanks so much!
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