The "No Pain, No Gain" Myth

I SAW AN INTERESTING SAYING THE OTHER DAY WHILE VISITING A RUNNER'S WEB SITE. IT READ: "NO PAIN, NO GAIN!"

That's the perfect credo for both veteran and novice runners. For years, runners have gotten all sorts of misinformation. Often, runners are told that they're destined to be injured if they spend enough time in the sport.

While that may be true, especially for competitive runners, there are things you can do to minimize the discomfort. And, in many instances, injuries can be avoided altogether.

FIXING THE PROBLEM: The first thing to do is to stop running or, at the very least, dramatically minimize your mileage. Applying a cold compress to the inflamed area also is essential. Finally, remember to elevate the injury.

Ice should be applied in 10-minute intervals, as needed. And be sure to remove the ice for 10 minutes between applications.

Heat should be applied only after the inflammation is gone, normally 72 hours following an injury. Anti-inflammatory drugs, such as aspirin and ibuprofin, also can help. But never use anti-inflammatory medication before running.

Anti-inflammatory drugs can make a runner numb to the pain. That can cause greater injury. Simply put, pain is important because it's an indication that something is wrong. Don't ignore it.

DIAGNOSING THE CAUSE: Obviously, the best medicine is the preventive variety. If you figure out what you did to cause the injury, chances are it won't recur.

Many times, wearing the wrong shoes can aggravate a condition. Therefore, it's important to be properly fitted by a reputable running outfitter.

Perhaps the root of the problem may be not stretching properly -- before and after running. Light stretching beforehand and 15 minutes of stretching after a run is a small price to avoid injuries.

Also, try to avoid running on hard surfaces if possible. Obviously, most races are on paved streets, so sometimes it's unavoidable. As a counter measure, try to find a cross-country route or a softer high school track to practice on between races.

FINAL THOUGHTS: Sometimes home remedies and rest aren't enough. So if pain persists or is especially intense, it's probably a good idea to consult the family doctor or a podiatrist.

If you are able to cure things on your own, remember to ease back into the routine. Doing too much too soon is asking for more time on injured reserve. And sometimes, watching from the sideline is more painful than the injury itself.