Hot off our last blog which explored the number cause of running related injuries, this latest blog discusses  whether you should continue to run if you are having pain.  As always this is just guidance, our recommendation is always that if you are injured or have pain you should see a healthcare professional.  If you would like to discuss any issues you are having with us then click here or if you would like to book to get a comprehensive assessment with us then you can do so here. 

So you are having pain, should you continue to run?  The answer as I am sure you can imagine is complex.  From a physiotherapists perspective there are times where I allow my patients to continue running and there are times where I will say no you need to rest.

The times where I will be doing my upmost to enforce a rest are as follows : concern re bony stress fracture or stress reaction (common sites – hip, shin, heel) or highly irritable pain (affecting walking and daily life rather than just when running, or affecting sleep considerably).  Return to running is then only started once certain conditions are met and when it is, it is increased gradually.

Most other times however I am trying to keep my runners running at least in some capacity.  As I have written in previous blogs pain does not always mean damage.

Often I place rules on running with pain.  These are that pain should be low level.  Sometimes I may suggest a level e.g. not to go over e.g. 5/10.   Sometimes I may just describe that it should not be apparent to others i.e.  you’re not moaning about it, or not limping.

I also often say that any pain from running should recede within a 24 hour period. That means if you are running Monday night and it causes pain it should be gone by Tuesday night.

Sometimes I am more specific and will use a test to monitor training response.  For example pain during a single leg hop test.  Do this each night and if the pattern is of worsening pain it is a good sign you are doing too much.  Generally pain that is worsening overall is a sign that you are overloading and is something to keep an eye on.

These rules help enable the runner to keep  going whilst minimising the risk of causing more longer lasting pain.  In order fit within these rules we may need to modify things.  It may be volume of running,  it may be speed of running, we may look at footwear or insoles, we look at running style or  gait.  Hopefully with these changes we can keep a person running and in the mean time we can work on specific treatments to help  solve the problem on a long term basis.

One other factor that I will have to consider is if somebody is training for a specific event or just training for fun / fitness.  If the latter it may be easier to take a rest or have some lower intensity weeks.

If however someone is training for an event then what we need to do is look at the training plan and modify it accordingly.  The most important runs are often the long ones and these are often kept, others may be able to be disregarded.  We may be able to incorporate some deload weeks or alternatively change deload weeks if they are already factored in.  It  may be we don’t peak at the same mileage or it may be that we change goals e.g. that sub 4 hour marathon might have to wait until next time.  Ultimately we will work out how to get the person to the finish line in the time available with as low a risk as possible.

So should you continue running…in most cases yes, and in some cases no.  If in doubt seek help. Problems are often more easily and quickly solved when addressed early on rather than running through pain and it building.  Book an appointment with us by clicking here.