How can you tell the difference between a transient twinge and true running injury warning signs? There are a few tell-tale signs to watch for. Keep a journal with notes about when and where you feel pain while training and you’ll soon identify any running injury warning signs.
Swelling and tenderness
It’s not unusual to experience a bit of muscle soreness after a run. It can last for a few days post-training, too. Watch out for any soreness, tenderness or swelling. The area may also be red and warm to the touch. These are classic signs of an inflammation response. Rest for a few days and apply cool packs to help reduce the swelling and pain.
Pain during normal activities
If you notice pain while running but it affects you during your daily activities, that’s a running injury warning sign. Pain that causes you to limp or otherwise adapt your movement is a indication that you should get looked over by your doctor.
Pain while running increases
When you’re warming up in the first couple of miles, it’s not uncommon to notice a few aches and pains. They tend to fade as your body warms up to the run. Alternately, if the pain stays steady or gets worse during training, pay attention. Don’t run through the pain. Stop and get it seen to, as many running injuries are made worse through overtraining.
Declining performance
Overtraining is a real risk, especially for new runners. If you notice that your performance is getting worse, you’re feeling generally tired and worn down, or you’re not enjoying the runs, take a break. Fatigue and muscle overuse can lead to expected injury. It’s better to rest strategically than to push through and lose more ground.
Changing gait
If you notice discomfort while running, you might find yourself adapting your stride to lessen the pain. This is not a good long-term solution, because changing your stride can put joints out of kilter, causing worse pain in other areas. Don’t invite more injury. Instead, rest for a few days and take your next few sessions at an easy pace.
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Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.
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