If you’re a regular runner you know that some discomfort is expected. But how do you know if your running pain is just general soreness that goes away with a little rest, or if it’s an injury you should have checked out?
The experts at Summit Orthopedics can help runners throughout the Minneapolis/St. Paul area understand what’s causing the discomfort and treat any injuries if needed.
General Soreness
Muscle soreness can be a tired or tight feeling while running, and a dull, achy feeling while resting. You might feel soreness during your run and up to 72 hours after. Sitting still can make soreness worse. But is soreness indicating an injury? Here’s how to tell:
- If you have pain on both sides, for example in both legs or both feet, it’s most likely general muscle soreness.
- If you are able to continue your usual level of activity without increasing symptoms, that’s likely muscle soreness, too
- If the soreness goes away after a few days of activity reduction and stretching, that’s most likely a sign of normal running pain.
But if the soreness sticks around for a while, or keeps you on the couch, you can ask yourself some questions to help you figure out your next steps:
- Is your soreness in one specific joint or muscle area?
- Is the soreness only on one side of your body?
- Do you find it difficult to keep training or run through the soreness?
- Do you feel sharp pain when your foot makes an impact with the ground?
- Does the pain persist even after a few days rest?
If you answered “yes” to any of these questions, you might have a more significant injury that could benefit from an expert’s perspective.
What Causes Running Pain?
Overtraining is one of the most common causes of running pain and injury. When you run too often or at an intensity level beyond your current state of fitness, you put your muscles, tendons and ligaments under strain, making it easier for injuries to happen.
Poor running form can increase the risk of injuries, too. For example, overstriding while running can increase the forces your body absorbs through the ground and cause joint pain. Also, if your running shoes are uncomfortable or show too much wear, you could run into trouble.
Injuries happen, but there are steps you can take to stay healthy. Don’t overdo it, stay hydrated, warm up before your run and cool down after, and maybe most importantly, listen to your body. It knows when something isn’t right.
Watch for These Common Running Injuries
We all know running is good for you. It’s an excellent workout for your heart, brain and body, but it can be a real pain at times. When you know what pain is trying to say, you’ll be better prepared to take steps to prevent and treat it.
- Medial tibial stress syndrome, or shin splints, are common among runners. The pain occurs along the shin bone and is usually due to overuse. A reduction in running mileage helps with healing and stretching can ease the pain.
- Plantar fasciitis is a common foot condition that occurs when the band of arch-supporting tissue on the bottom of the foot is overstretched. The pain can make running and regular walking a real chore. If it’s not severe, activity modification and stretching should get you back to full speed.
- Runner’s knee, or Patellofemoral pain syndrome, is a sign of overuse. The pain, which starts out mild and gets worse over time, usually occurs near the kneecap. Reducing mileage as needed and strengthening the thigh and hip muscles can help take the load off the knee joint.
- Stress fractures are tiny cracks in the bone that account for about 20% of all sports medicine injuries. A low-risk stress fracture typically requires a rest period of 4-6 weeks, or as determined by a physician, and gradual reintroduction of running.
With any running injury, a conversation with a Summit Orthopedics specialist can help determine how it happened and what to do to prevent it from coming back.
Taking steps to prepare for and prevent injuries should be a key part of your running routine. If you’re dealing with soreness you’re just not sure of, or you’re concerned your pain might be something more serious, contact Summit Orthopedics today.
Pain is your body’s warning signal, but it’s hard to know when it’s normal discomfort that will go away or something more serious. Listen to Summit Orthopedics’ experts share insights and tips on how to know what’s normal and what’s not. Featuring sports medicine physician and avid runner, Angela Voight, MD.
