Runners often feel pain come and go, sometimes very quickly. I tend to panic when I feel a pain in my shin or other area, and start thinking about the worst case scenario. (“It MUST be a stress fracture!”) Most often, the pain goes away just as quickly as it started. But what about the pains that don’t go away or get worse when running? How do you know when you’re on the brink of an injury?
Here are some ways to determine whether your pain is just a little ache or an indication of something more serious. Listening to your body and paying attention to these warning signs of running injuries can help you prevent a minor issue from turning into a full-blown injury.
1. The pain gets worse as you keep running.
We’ve all had those runs where something feels a little tight or uncomfortable when you start your run, but then it goes away after we’re warmed-up. If your pain feels the same or gets progressively worse as you continue running, stop running and take a few days off to see if you notice any improvement.
2. You’re changing your stride.
A minor ache or pain shouldn’t force you to limp or change your gait in any way when you’re running. If you’ve done your 5 to 10 minute warm-up before your run and your stride is still off, take a few days off from running and see if that makes a difference.
Overcompensating when running can not only make your current injury worse, but it can also lead to new injuries in other areas.
3. It’s affecting your performance.
If you’re slow or sluggish and can’t figure out any reason why, give yourself some additional rest and recovery time. A short break from running may keep a minor issue from turning into a full-blown running injury. And you won’t lose fitness with just a couple days of rest.
4. The area is sore and swollen.
If you’ve recently done a long run or an intense workout, some muscle soreness after running is normal. But if there’s also swelling where you’re feeling pain, the inflammation is usually a sign that something’s not right. Get some ice on it (15 to 20 minutes every 3 to 4 hours) and rest for a couple of days.
5. You’re feeling pain even when you’re not running.
Is the pain causing you to limp when you’re just walking around or making it uncomfortable to sleep or sit for a long period of time? If that’s the case and you find that the pain is affecting your daily activities, you should get it checked out by a doctor.
Rest is Often the Best Treatment
When you notice one of these warning signs of running injuries, a few days of rest will often clear it up. Don’t assume that you’ll lose fitness or not be ready for an upcoming race if you miss a few days of your training schedule.
Pushing through pain can often make an injury worse, which will keep you sidelined for an even longer period of time. Most experienced runners have stories about times when they’ve tried to push through pain, only to regret it later when they couldn’t run for weeks or had to withdraw from a race. Don’t make that mistake! When your body is sending a signal that something is wrong, listen and give it the rest it needs.
When Should I See a Doctor for Running Pain or Injury?
A doctor or physical therapist can diagnose, treat, and help you determine the cause of your injury to prevent a recurrence. If your injury doesn’t respond to self-treatment and you don’t see any improvement after 5 to 7 days, make an appointment with a doctor or physical therapist. You should consult a health professional sooner if you have any of the following symptoms:
- severe pain in a joint or bone
- pain radiating to another area of the body
- injury is very painful to the touch
- significant swelling at the injury site
- difficulty moving the injured part
- numbness, tingling or weakness in the injured area
More on Running Injuries
- 7 Simple Steps to Prevent Running Injuries
- Injury Prevention and Recovery Tools for Runners
- 21 Golden Rules of Running
- 5 Running Mistakes that Could Lead to Injury
About the author: Christine Luff is a certified RRCA running coach, and certified as a personal trainer, fitness nutrition specialist, and a weight management specialist by the American Council on Exercise. Her book, Run for Good: How to Create a Lifelong Running Habit, is available on Amazon.
