Stop Pain In Its Tracks

For those bothersome aches and pains during a run or race try these "quick release" moves.

By Jim and Phil Wharton

Certain types of midrun discomfort (chest pain, a torn muscle) warrant an immediate trip to the ER or medical tent. But there are less severe, but still bothersome, points of tension that can crop up during a run or race. Here are five "quick release" moves that can ease your pain while keeping you in the game.

1) Calf Cramp:

Standing on the side of the road, with feet below your shoulders, raise the ball of the cramped leg's foot up while keeping the heel on the ground. For a deeper stretch, lean forward, keeping the knee of the leg being stretched locked and the opposite knee bent. Hold for two seconds; repeat 10 times or more as necessary.

2) Stiff Neck:

Slow down or walk. Look straight ahead; slowly lower your right ear toward your shoulder. Press gently on your temple with your right hand. Hold for two seconds, release. Repeat 10 times on each side, more as needed.

3) Tight Shoulders:

Slow your pace or walk. Looking straight ahead, turn your head to the right 45 degrees and drop your head forward, bringing your ear down toward your chest. Place your left hand on top of your head and press down gently. Hold for two seconds, release, and repeat 10 times on each side, or more as needed.

4) Side Stitch:

While running, contract your abdominal muscles, and lean forward and into the side where you feel tightness. Push your hand against the point of pain. If the pain persists, take a quick pit-stop. Stand with your feet below your shoulders and gradually lean into the cramp. Hold for two seconds, release and repeat 10 times or more as needed.

5) Back tension:

While running, focus on the feeling of pulling your navel in and up. If this doesn't relieve the pain, stop running. Place your hands on your hips and lean forward. Hold for two seconds, release, and repeat 10 times or more as needed.