How to Identify the Early Signs of a Running Injury
If you’re a runner, it’s not uncommon to experience the occasional ache or pain. The challenge, however, lies in figuring out whether it’s just a temporary niggle or the beginning of something more serious. In this post, I’ll help you understand the early signs of a running injury and offer some guidance on when it’s time to seek help.
What is a Running Injury?
Since pain and running often go hand in hand, it’s important to first define what qualifies as a “running injury.”
A 2015 Consensus study describes a running injury as:
“Running-related (training or competition) musculoskeletal pain in the lower limbs that causes a restriction in or stoppage of running (distance, speed, duration, or training) for at least 7 days or 3 consecutive scheduled training sessions, or that requires the runner to consult a physician or other health professional.”
In simple terms, if you experience pain that prevents you from sticking to your normal training routine for more than a week, you likely have a running injury.
For some, managing pain is easier than for others. Sometimes it’s brief and resolves quickly; other times, it lingers or worsens. So, how can you tell whether your pain is a minor issue or something more serious? Let’s dive into some signs that can help you make that distinction.
Is It Just a Niggle or Something More Serious?
Runners often experience random aches and pains. Not every discomfort indicates an injury, but it’s important to pay attention to certain factors when deciding whether you’re dealing with a minor niggle or something more serious.
Here are 7 key signs that your pain might be a red flag:
1. Pain is Changing Your Running Form
If you or your running partner notice that you’re limping or altering your stride, it’s time to stop. Running through this kind of pain can lead to bigger issues, including compensating with other parts of your body, which could result in further injury.
2. Pain Doesn’t Settle Down After Your Run
A little discomfort post-run is normal, but if pain lingers for more than 1-2 hours, that’s a sign your body might be overloaded. Pain that sticks around for the rest of the day is worth addressing.
3. Persistent Morning Stiffness
If you wake up feeling stiff or tender the morning after a run, it could mean you’ve overstressed your muscles or tendons. This type of early morning stiffness is common with tendon injuries and signals that your body needs more time to recover.
4. Pain is Affecting Your Daily Activities
When pain starts interfering with activities beyond running, like walking, climbing stairs, or even sitting for long periods, it’s no longer a minor issue. Avoiding certain movements is a clear sign that your body is struggling to handle the stress, and continuing to run could make things worse.
5. Pain is Affecting Your Sleep
If pain keeps you awake at night, it’s a strong indication that something more serious is going on. Not only does this suggest the injury may be more significant, but poor sleep also hampers your recovery, increasing the risk of further injury or burnout.
6. Pain is Requiring Medication
Relying on painkillers to get through a run is never a good idea. While medication can help in the short term, it masks the pain without addressing the root cause. If you’re using medication just to get through your run, it’s time to consult a healthcare provider.
7. You’re Noticing Localized Swelling
Swelling is often a sign that you shouldn’t ignore. Swelling in a specific area, particularly around bones like the shin or top of the foot, is a sign of tissue damage. Tendons can also swell when they’re overloaded.
Other Things to Consider
Pain is your body’s way of signalling that something isn’t right. Sometimes, injuries develop gradually over time, and the pain you’re experiencing now might be linked to changes in your training or lifestyle in the weeks leading up to it.
Ask yourself the following questions to help pinpoint potential causes:
1. Has Anything Changed in Your Training?
Increased mileage
More speed or hill work
Sudden spikes in intensity or duration
If you’ve recently ramped up your training, it’s possible that your body just can’t keep up, leading to overuse injuries. Keep in mind that injuries often appear days or even weeks after a change in training load, so look back over the last 4-6 weeks to identify any patterns.
2. Has Anything Changed in Your Life Outside of Running?
Increased stress at work
Less sleep
Poor nutrition or inconsistent fueling
More time on your feet
Running injuries aren’t just about the training load. If you aren’t prioritizing proper recovery (sleep, stress management, fueling, etc.), your body will be more susceptible to injury. Even if your training hasn’t changed, poor recovery can increase your risk.
What to Do If You Think You Have a Running Injury
Experiencing pain while running is frustrating, especially if you have a race coming up or specific goals in mind. However, the most important thing to remember if you suspect an injury is this: don’t ignore it. Pushing through the pain will most likely lead to a longer recovery time down the road.
Deal with it Early
Most injuries can be managed quickly if addressed early. Rather than waiting for the pain to force you to stop running, take action sooner. The earlier you catch it, the quicker you’ll be able to recover, often with minimal time off from running.
Modify Your Training
Start by reducing or modifying your training:
Take extra rest days between runs
Cut back on distance or intensity
Swap running days with cross-training (e.g., cycling, swimming, or using the elliptical)
Seek Professional Help
If you’re unsure about your injury, see a healthcare provider who specializes in running. A knowledgeable professional will understand the importance of keeping you running, as long as it’s safe. They can provide a clear diagnosis, a treatment plan, and help you return to running as quickly as possible.
Conclusion
Running injuries are unfortunately a part of the sport. Recognizing the signs of an injury early can help you avoid a longer, more frustrating recovery period. If you’re ever in doubt about an ache or pain, don’t hesitate to get it checked out. Taking early action could save you from months of downtime and help you get back to doing what you love faster.
More About Emma Vaillancourt, Running Physio & Coach
Emma Vaillancourt is a Registered Physiotherapist in the Province of Ontario, Canada. As a runner herself, she has a special interest in the assessment and treatment of running injuries. She started Rehab to Racing as a way to provide virtual care for runners, focusing on finding the true cause of injury and working with runners to come back from their injury even stronger.
Emma is also a trained Athletics Ontario Endurance Coach. She approaches her coaching with a focus on long term development and finding joy in the process of training. After all, a happy runner is a successful runner! Emma works with runners of all age levels and abilities as well as all distances. She also works with runners who are returning to training after injury. Her goal is for you to remain healthy and happy throughout her training programs, while still finding success at whatever race distance or goal you have.
Interested in working with Emma? Book a complimentary discovery call today!
These articles are not designed to replace medical advice. If you have an injury I recommend seeing a qualified health professional.
