Running can be a pain if you’re battling nagging injuries. Don’t get sidelined: keep your training on track with these simple moves (but if the pain persists, call your doctor).

Where it hurts: The outside of your knee or hip
Either having weak hip abductor muscles or increasing your mileage too quickly can lead to pain in your iliotibial band, the tissue that runs down the side of your leg from butt to knee.

What to do: If you’ve recently amped up your mileage, decrease your total weekly distance by 30 to 40% for two weeks. For hip strength, do 12 to 15 side leg lifts. Still hurting? Roll the side of your affected hip up and down on a foam roller (available at sporting-goods stores).

Where it hurts: The sides of your rib cage
Sharp, stabbing side stitches make it difficult to breathe—and run. The culprits: running too soon after eating and/or taking shallow breaths at irregular intervals.

What to do: Feel a stitch? Slow down and take deep breaths, exhaling as the foot opposite the stitch hits the ground. Also, wait three hours after eating to run.

Where it hurts: the bottom of your foot
Plantar fasciitis—sharp heel pain or numbness caused by irritation of the tissue that runs the length of your sole—can result from drastic increases in mileage or lack of flexibility in the muscles in your calves, hamstrings, and hips.

What to do: If the pain wanes post-warm-up, cut your mileage by 25% and alternate runs with a low-impact activity like cycling or swimming. If it persists or affects your gait, take a week or two off. Massages, like rolling a tennis ball under each foot (from heel to toes), can help nix tightness and increase flexibility.

 
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TUESDAY, Oct. 20, 2009 (Health.com) — Patients in the 13 states where medical marijuana is legal can now light up without fear of federal reprisal, but they may still have to answer to local authorities.

The Justice Department this week announced that it will no longer seek to prosecute people using, prescribing, or distributing pot for medical purposes, as long as they’re in compliance with local law. However, regulations in some medical marijuana states remain murky.

For example, Los Angeles County District Attorney Steve Cooley recently announced a plan to crack down on all illegal medical marijuana dispensaries in his jurisdiction. In California, as well as several other medical marijuana states, laws governing distribution vary from city to city and county to county. Matters are simpler in Rhode Island and New Mexico, which formally license medical marijuana providers.

Nevertheless, advocates hail the news as a step in the right direction. They say the move will likely encourage more doctors to consider prescribing medical marijuana in states where it’s legal. And more patients may try using the drug, which can be prescribed for chronic pain, nausea, and other conditions.

The federal move could also embolden other states to make their own laws allowing medical marijuana use, they say.

“This is a very significant development,” says Bruce Mirken, the director of communications for the Marijuana Policy Project, which advocates the full-scale legalization of marijuana. “This is the most significant and most positive development on federal medical-marijuana policy since the Carter administration.”

Yvonne Westbrook, of Richmond, Calif., is in her 50s and has been using marijuana for decades to help manage her multiple sclerosis (MS) symptoms.

“I think it will help people who don’t want to break the law but need the medication,” she says. “I think it’ll open the doors for other states to decide how they want to get the medicine to the people, because it is really very effective.”

Next page: Policy will make life easier for medical marijuana users

I seem to be experiencing typical runners’ knee pain at a very convenient time—in terms of blogging about it, at least. (Not so convenient is the fact that my first triathlon is next Sunday.) Maybe it’s just the season for outdoor running and overuse injuries, or maybe it’s all the headlines about pain relief lately, but everyone seems to be talking about what’s safe, what works, and what’s best.

Painkillers: Are they safe?
First a federal advisory committee recommended that the government lower the daily recommended dosage of acetaminophen, based on the idea that it is relatively easy to overdose on the drug, and that it’s been linked to liver damage. Acetaminophen is in Tylenol, of course, but it’s also in plenty of other multipurpose medications.

That information led runners and other athletes—many of us who pop pills often to combat achy joints and muscles—to wonder exactly what we should be taking; after all, acetaminophen is supposed to be safer and gentler on the stomach than other nonsteroidal anti-inflammatories like aspirin. Luckily, my friends at That’s Fit (who have a great triathlon training series going on, by the way) tackled this tough question just when I needed answers.

They interviewed Robert Sallis, MD, the codirector of Sports Medicine Fellowship at Kaiser Permanente Fontana Medical Center, who assured them that Tylenol is still likely the safest choice for most people, and that athletes who take less than 2,000 milligrams a day (about six regular-strength tablets) shouldn’t worry. Of course, persistent pain is likely a sign of tissue damage, he added, so it’s best to get checked out if you find you’re turning to pills on a regular basis.

Next page: Muscle relaxing gels, stretching, and strengthening

Massage isn’t just a me-time indulgence. Studies show it reduces stress, boosts immunity, and relieves pain from everyday wear and tear. And in tough times, just 30 minutes on the table (or even 10 minutes in a chair) can go a long way toward working out your kinks—as long as you make sure your needs are met. Here’s how to get your money’s worth.

Find the right therapist
Just as you would with an MD, select a certified massage therapist who meets your specific needs, whether you’re looking to soothe post­mara­thon aches or relieve a stiff neck. General certification in Swedish massage—long, sweeping strokes over the entire body—fits the bill when you’re simply looking to relax. (Swedish is what you’ll get if you ask for a basic massage; Shiatsu, or acupressure, features more targeted finger pressure in specific areas.) Go here to find the most experienced certified massage therapists in your area.

Speak up!
Before the massage begins, mention any areas of your body that are feeling sensitive, tight, painful, or tender (like a knot in your neck or an achy spot in your shoulder); these should be treated with particular care, according to Leena Guptha, an osteopathic doctor, a licensed massage therapist, and past president of the American Massage Therapy Association.

Most massage isn’t painful, though moderate pressure—which studies have found is necessary to provide optimal therapeutic benefits—may feel a little uncomfortable, especially if you’re new to massage. Is the pressure too intense? Don’t be shy. Guptha suggests saying something like, “That really hurts. Can you try something different or skip this area?” A good therapist should welcome (or even ask for) your input.

Pick your products
It’s acceptable to bring your own lotion or oil, especially if you have sensitive skin, a sensitive nose, or a condition like eczema or psoriasis. Another option: Ask the therapist to show you her product stash and discuss the options (many are fragrance-free). “There are dozens available for different types of massage, and your therapist should have a variety to choose from,” Guptha says.

Reschedule if you have a cold
“Postpone your massage if you feel a cold or migraine coming on,” Guptha says. “The massage will stimulate your circulation, which could leave you feeling worse.” If you’re a little stuffy or just find it difficult to breathe when lying face-down, ask to lie on your side. An experienced therapist can perform most techniques this way, or she can work on your upper back, neck, and shoulders while you’re in a sitting position.

Period? No problem
There’s no medical reason to avoid a massage during your period, Guptha says. In fact, it can ease PMS symptoms like cramps and backache. But if you’re worried about heavy bleeding, just wait a few days.

 
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Your period comes at the same time every month … except when it doesn’t. Suddenly, without warning, you’re early or late, or your flow is heavy, light, or nonexistent (and you know you’re not pregnant!). You and millions of women understandably wonder, Is this normal or is something terribly wrong? “There isn’t a day that goes by when I don’t get questions about periods,” says Mary Jane Minkin, MD, co-author of A Woman’s Guide to Sexual Health and a clinical professor of obstetrics and gynecology at the Yale School of Medicine. The good news: Most period puzzles are easy to solve. Read on for the answers—and the newest solutions—that every woman needs.

Spotting

What’s up: Low-dose birth control pills often lead to breakthrough bleeding, but “99.95 percent of the time that’s nothing to worry about,” Dr. Minkin says. Some women who aren’t on the Pill spot when they ovulate because of a rapid surge and decline in estrogen midcyle. This can happen at any age during the reproductive years, says Adelaide Nardone, MD, a clinical OB-GYN instructor at Brown University in Providence, Rhode Island. Another culprit can be polyps, which are an overgrowth of normal tissue in the uterus or cervix that may be caused by high estrogen levels. Many women have no idea they have polyps, but some who have cervical polyps may experience bleeding after sex.

What to do: If you’re on the Pill and the spotting doesn’t resolve itself in a few months, Dr. Minkin says, ask about a higher-dose Pill. If polyps are your problem, your doc can remove them to check for premalignancies or malignancies, though they’re rare in women younger than 50. And while cervical or uterine cancer is an unlikely cause, visit your doc if the spotting doesn’t go away, particularly if the spotting occurs after sex.

Next page: Heavy Flow

If natural medicine still sounds too alternative for you, here are four things that may help mainstream the concept for you.

It’s not so “out there”
In addition to the 38 percent of all adults in the United States who have tried natural medicine, nearly 12 percent of children have used complementary and alternative (CAM) therapies. Veterinarians use it on pets, too. “It’s not just the fringe anymore,” says Donald B. Levy, MD, medical director of the Osher Clinical Center for Complementary and Integrative Medical Therapies at Brigham and Women’s Hospital in Boston.

“It’s more widespread.” In fact, CAM is considered standard treatment in many European countries (including Germany, which regulates herbs, and France, where hospitals widely use acupuncture), so sometimes alternative treatments new to the States have already been researched and used for years abroad.

It’s a spa thing
Our strong desire to “heal” ourselves with natural medicine has made alternative therapies hot items at spas and resorts. Some treatments may sound like a wacky mix of the scientific and the spiritual—Crystal Bowl Sound Healing (at Rancho La Puerta Fitness Resort and Spa in Baja California) claims to activate alpha waves in the brain; Spirit Flight treatment (at Miraval in Tucson, Arizona) is touted as a blend of energy medicine, full-body massage, acupuncture, craniosacral therapy, and spinal alignment, along with indigenous ceremonial rituals.

But treatments like these are very popular, and an arm of the National Institutes of Health called the National Center for Complementary and Alternative Medicine (NCCAM) is researching their validity. In fact, you may be able to take part in a clinical trial for an alt med therapy being studied at a university near you. For information, visit the NCCAM’s Web site.

Next page: Lots of MDs use it

Got lots of back pain? These easy everyday fixes will keep it at bay. View the slideshow.

Britney’s Breakdown
Following months of questionable behavior, the pop princess was admitted to the psych ward after a custody standoff. See this and the rest of our top celebrity health stories here.

Tainted Tomatoes
You may have missed out on salsa and Caprese salad this summer after tomatoes were recalled nationwide over a salmonella scare. See this and more food stories here.

Weekends and Your Waistline
Are lazy weekends full of takeout or family functions causing you to lag behind on weight loss? You’re not alone, says a study published this year. Even if you watch what you eat on weekdays, you may still see the scale rise. See this and more diet headlines here.

Christina’s Cancer Scare
This scene-stealer and Samantha Who? star announced in August that she underwent a prophylactic mastectomy. See this and more top breast cancer stories here.

Belly Flab and Depression
Depression patients are already at a heightened risk for heart disease, but new research this year found that the disease is associated with increased abdominal fat. See this and more mental health news here.

Not Sleeping? That Can Make You Fat Too
Skimping on sleep can throw your appetite out of whack, and one study found that a sleep deficit is more harmful for women than men. See this and more sleep stories here.

Sexy TV and Pregnant Teens
No, excess Gossip Girl viewing isn’t a fast track to teen motherhood. But a new study published in November found there is a link between unplanned teen pregnancies and what they watch on the tube. See this and more sexual health headlines here.

Racial Preference in the ER?
White men complaining of chest pain get faster treatment than women and nonwhite patients, found one U.S. government study. See this and more chronic pain news here.

Diabetes Rates Soar
The Centers for Disease Control warned that the national diabetes rate has nearly doubled in the past decade. And those numbers aren’t stalling. See this and more top diabetes headlines here.

Clueless About the Signs of Heart Trouble?
Too often the victims of cardiac arrest don’t recognize the symptoms, says one  study published this year. See this and more heart headlines here.

Feeling sluggish? Fighting off a cold? These simple reflexology moves from naturopathic physician Leah Sherman will help fix what ails you. View the slideshow.

Finally! Permission to raid the sugar bowl—but not for your morning cereal or coffee. Learn how the sweet stuff naturally does wonders for dry skin, scrapes, etc. View the slideshow.