How to spot a running injury warning sign


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.

About Enertor Advanced Technology Insoles –  Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury, the unique design features support your foot throughout training.  Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole.  Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.

Enertor insoles are available to buy from our online shop.

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.

What people are saying about Enertor insoles?

  • David M.

    These insoles are excellent. I am able to run longer without any discomfort.

  • CMS

    I can run again!
    So comfey I can finally run with out pain!

  • Simon B.

    Stable support and shock absorption
    I used Enertor insoles as a replacement in my football boots following an impact ankle injury, and have seen an improvement in post activity pain. They provide firm support and comfort, and fit very well. I would definitely recommend these having tried them.

  • Simon C.

    Great Fit and Felt the Difference
    Following recommendation, I found the Enertor insoles very comfortable and gave a great feel during performance. They fitted straight into running trainers, and the old standard insoles are in the bin – they won’t be needed anymore! I will be recommending Enertor to friends, and what a great endorsement with Usain Bolt.

  • Jessica S.

    Amazing difference
    I have been using these insoles to train and race in and they make a remarkable difference I can feel the extra support given by them to my heal and my arch. As a young runner I have had issues with the pressure on my feet becoming painful and by using these insoles it has helped tremendously and I have been running faster times. I would definitely recommend these.

  • Leanne

    Great buy
    Makes running easy, especially good for weak knees and ankles.

  • Yolanda M.

    They are great. I have been wearing on my runs and my PF has been at bay. I can actually walk after the run.

  • Brenda T.

    insole for work
    My feet are much less tired at the end of the day. I work in surgery and am on my feet a lot on hard floors.

  • Daniel H.

    Absolutley Amazing
    I’ve worn custom insoles in the past, and needed a new set recently. Trying the Enertor insoles was amazing – pain in the ankle, knees and hips disappeared after running long distances or lifting in the gym. Even issues with an injured toe subsided with the soles in place. Cannot recommend highly enough.

  • Derek W.

    I tried these insoles playing tennis. My feet usually ache after the game, they were not aching after using these insoles

Shop now