Pain Problems: The Real Reason You're Hurting

SHOULDER OR ARM PAIN

Who knows? Maybe you slept on it wrong. But if the pain lingers...

THE HIDDEN CAUSE
Nerve roots at the top of your spine supply motor and sensory function to your upper arms. When you bend or twist your neck, the nerves can be pinched.

THE SIMPLE FIX
As the pain lessens, stand with your hands interlaced behind your neck. Bend your neck back and squeeze your shoulder blades. Pause and return to the starting position. Work up to 10 reps. Once you're pain-free, build neck strength by doing shrugs.
LOWER-BACK SPASMS

You threw out your back. Herniated disk? Don't go under the knife just yet.

THE HIDDEN CAUSE
Weak or tight hamstrings, core muscles, glutes, or hip flexors can mess up your alignment and mechanics, forcing your back muscles to compensate and overextend.

THE SIMPLE FIX
Stay mobile, use ice in the first 48 hours and heat after that, and take NSAIDs. As the pain eases, begin gentle hamstring, glute, core, and hip-flexor stretches. When you're pain-free, add multidirectional lunges, core exercises, and body-weight squats.
INNER-THIGH PAIN

It feels like (and could be) a groin strain. But groin strains improve.

THE HIDDEN CAUSE
You might have a sports hernia—a strain or tearing of muscles or tendons, usually caused by an imbalance between your adductors and abdominals.

THE SIMPLE FIX
Unfortunately, surgery is the only fix for most sports hernias. But you can prevent a hernia in the making. The key is to address the muscle imbalance by training your core. Shoot for 5 to 6 minutes of daily plank time on top of your regular training.
KNEE PAIN

Pain around your knee makes you think arthritis or meniscus tear.

THE HIDDEN CAUSE
If your core, hips, quads, and glutes are underconditioned or out of balance, your pelvis will wobble, stressing your knees when you run.

THE SIMPLE FIX
Focus on dynamic rest. As your pain lessens, try squats, jump squats, multidirectional lunges, planks, and glute bridges to stabilize your pelvis. Start slowly and, over several weeks, work your way to 10 to 12 reps and 2 or 3 sets. Do them every other day.

HEEL AND ARCH PAIN
You're ready to blame your shoes or too much running for the pain.

THE HIDDEN CAUSE
Your plantar fascia is connected to your heel bone—and so are your calf muscles, by way of the Achilles tendon. Tight calves can stretch and strain the fascia.

THE SIMPLE FIX
Sit on the floor and place a foam roller under your right ankle with your leg straight. Cross your left leg over your right ankle. With your hands flat on the floor, roll forward so the foam is under your knee. Roll back. Repeat for 3 minutes; switch legs.