Pain In These 10 Areas? Here’s What Each Means

As we get older, it’s easy to think of pain as an inevitability, and especially if it’s chronic, get in the habit of doing our best to ignore it. However, pain is first and foremost a messenger. Now, sometimes that message can be faulty, but it’s worth checking first whether your body’s “check engine” light is on because something actually needs your attention:

The ouch list

Notably, sometimes the pain is “referred”, meaning that it’s not located where the actual source of the problem is. There can be for various reasons, including the layout of our nerves, the layout of our fascia (one thing pulling on another in an odd way), and/or overcompensation causing a secondary problem. Here’s a checklist that’s worth understanding:

1. Side of the hip: often not arthritis but Greater Trochanteric Pain Syndrome (GTPS); linked to weak glutes. Treatable with glute strengthening.
2. Deep groin pain: common sign of hip arthritis; especially if leg rotation and dressing are difficult. Often manageable with mobility and strength work.
3. Inside of the knee: likely a medial meniscus issue if tender to touch or twisting causes pain; often confused with arthritis.
4. Thumb, forefinger, middle, and inside of fourth finger: indicates carpal tunnel syndrome (median nerve compression). A “prayer test” can help identify it (see video).
5. Side of calf/into the foot: often caused by L5 nerve compression in the lower spine—a form of sciatica.
6. Top of upper arm, below shoulder: suggests frozen shoulder, especially with stiffness and limited outward arm movement.
7. Back of the head: could be a cervicogenic (Latin: “originating from the neck”) headache from neck issues; pain often radiates over the skull or around the ears.
8. Under the heel: most likely plantar fasciitis; common with tight calves or weak hip/ankle muscles.
9. Inside of the ankle: usually tibialis posterior tendinopathy; common in walkers/runners, due to tendon irritation or breakdown.
10. Elbow pain:
    • Outside: likely tennis elbow (wrist extensor tendon irritation) (does not require playing tennis).
    • Inside: likely golfer’s elbow (wrist flexor tendon irritation) (does not require playing golf).
    • Both: likely a result of wrist overuse; rehab should focus on the wrist.

For more on each of these plus some visual illustrations, enjoy:

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Want to learn more?

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Fascia: Why (And How) You Should Take Care Of Yours

Take care!