Anyone who undertakes regular exercise and sport will have had days when they struggle, where every step feels like your running through treacle and you’re aware of every muscle and joint in your body. The hard thing to decide is should you push on through the discomfort – or listen to your body and stop and rest? Afterall, no pain no gain, right?
The first thing to try and distinguish is the difference between genuine pain and plain old discomfort. Pain is our body’s warning system – an alarm bell aimed at alerting us to potential danger and possible injury. Ignoring genuine serious pain and training on regardless can lead to serious injury. Discomfort on the other hand is perhaps just a sign of over-training, insufficient warm up or general tightness, which may be remedied by stopping to stretch out, taking the pace down a notch, walking it out or perhaps changing surface.
Here’s a list of signs to look out for and some advice on what to do:
Muscle pain
Is the pain sharp?
You should determine the sort of sharp pain it is. If it’s a cramp, rest for a couple of minutes and apply some self massage the area. Cramps are often caused by dehydration, so take some fluids on board, especially a sports drink containing electrolytes. If the tightness comes on suddenly it’s likely to be a spasm, common in the calf, try and stretch the muscle, and massage the area. Ignoring it and trying to run through it will leave it prone to a tear. If you can’t run without limping with each step, you’ve probably left it too late and already torn the muscle. Stop, walk home and apply the RICE treatment.
Is the pain an ache?
You should drop your pace and think about turning home if the pain is in a specific point and there’s a chance that it’s the recurrence of a chronic injury. It may be useful to analyse your running shoes or running style as these could be the problem. Take a visit to a running specialist store for advice on the correct shoes to suit your gait. If the ache is all over your legs, you’re just tired – so dig in, it’s good for you!
Is the pain a radiant pain which spreads along a muscle, especially in the upper leg?
You should stretch the whole muscle, including the area at the top of it, because the pain is likely to be caused by tightness. If the pain is at the rear of the thigh there is a chance you could be suffering the effects of a slipped disc. Treatment by a sports therapist, a physiotherapist, or remedial therapist is essential, because no matter how much you stretch, the problem won’t go away until you address the cause.
Lower-back pain
Has the pain been developing over a few days or weeks?
If so it’s a typical lower-back problem that starts off as a low-risk ache, but that can become more serious if it goes untreated and the pain increases. If you feel sudden back pain, or experience shooting pain or numbness down into the legs it’s more likely to be serious.
You should stop and stretch. If the pain gets worse, abandon your run and seek treatment. Poor posture and muscle imbalance are common causes of lower back pain, these will need to be addressed before it gets better. Stretching and massage treatments can help to address lower back pain.
Foot pain
Is the pain pins and needles or a numbness?
If so it could be due to poor blood circulation.
You should loosen your shoelaces, and wiggle your toes a bit as you run. When you get home, rest, ice, apply compression and elevate if necessary, and seek help if the numbness continues.
Is the pain increasing, starting as a dull ache and then increasing to a sharp and more serious pain.
If so it could be a stress fracture.
You should take it seriously. Walk home and see a specialist as soon as possible.
Is the pain a blister forming?
You should aim to minimise the friction against your skin. Putting a tissue around the area can be a good short-term way of relieving pressure – as can applying a generous quantity of spit. If you are prone to blisters consider trying specialist socks such as 1000 mile socks which claim to prevent blisters due to their double layer system. Carry specialist blister plasters with you on your runs and aim to apply them as soon as you feel a ‘hot spot’ rather than waiting for a full-blown blister to appear.
Twisted ankle
Is the pain tolerable enough to run on?
If so the body’s natural endorphins will be helping to mask the pain and you can carry on if you have to. However, this tends to further damage the ligaments in the area and make you more susceptible to another twist. If the pain is intense or the joint is swollen, you shouldn’t try to restart your run at all.
You should ideally get home straight away, rest, apply ice and compression, and raise the leg. (RICE) Try to keep the joint mobile but avoid stressing it. Correct rehab is vital for twisted ankles and sprains as proprioception is often impaired, leaving the ankle prone to re-injury. Seek professional advice on specific exercises to strengthen the ankle prior to returning to full training.
Knee pain
Is the pain a dull ache under the kneecap?
If so it could be runners knee, caused when the kneecap doesn’t move properly across the bones it rests on. The most common cause is excessive muscle tightness in the quads or muscle imbalance.
You should try running in the same direction on the opposite side of the road (to change the camber); move onto a softer surface; or stride out for a while to free up the knee joint. You can also try changing your shoes. If the pain persists, book an appointment with a physiotherapist, because it will only get worse.
Is the pain around the knee on the outside of the leg, and coming on slowly with each stride?
If so it’s likely to be iliotibial band syndrome, an inflammation of the long fibrous tissue that extends from the hip along the side of the upper leg.
You should stop and stretch the area (try the standing stretch in which you cross your feet and extend one side of your body upwards until you feel a stretch around your hip). Also, try running on the opposite side of the road. A sports or remedial treatment can help to relieve tension in the ITB and stretch it out, relieving the pressure on the knee.
Is the pain just below the kneecap?
If so, it could be a patellar tendon strain.
You should jog gently home and apply the RICE treatment. Running through a possible tendon strain is never a good idea. If it is still painful the next day, seek professional advice. Recovery can take months rather than weeks to heal and in the most serious cases may require weeks in plaster.
Chest pain
Is the pain more of an ache, and only occurring with each deep breath you take?
If so it’s just likely to be fatigue in your chest muscles and/or your ribs.
You should slow down until the pain clears.
Is the pain spreading to your neck and shoulders, or being accompanied by severe sweating or faintness?
If so it could be heart-related.
You should stop immediately and hope that someone is nearby to help. If it’s a heart attack, you probably won’t be able to do much to help yourself. If the pain has gone after two minutes, it was probably nothing serious, but in any case, it is worth a precautionary check-up.
Is the pain across your diaphragm (the sheet of muscle that separates your guts from your lungs) rather than in your chest?
If so, it’s just a stitch, relax.
You should try one of the many ways of getting ride of a stitch. Try stopping and then bend and touch your toes a few times. If that doesn’t work another methods is to take in a very deep breath into the diaphragm, then carry on running for 15 seconds while holding that breath.
written by Hannah Rosborough
