Something hurts….should I continue running?

We've all been there. Something begins hurting while on a run one day, and we begin to ponder our next move.  We ask ourselves, "Should I finish my run as planned?"

As runners, this seemingly simple question poses quite a dilemma for us.  And rolling the dice is definitely not our best course of action.

The key is to have a better handle on what our body is attempting to tell us.  When we first experience pain, we could be suffering from overload to a muscle or tendon or perhaps the early stages of overload to a bone.  Our brain has perceived a threat and is now making it known to us by sending pain signals to the area of concern.

So, if pain rears its unwelcomed head on one of your future runs, what can you do to ensure you make a more informed decision in deciding whether or not to continue running?  First, you need to determine the degree of this new pain and if it is worsening or lessening in intensity with each step.

Pain that worsens on a run

New pain that worsens throughout a run (and lingers afterwards) can sometimes be one of the first signs of an oncoming bone injury like a stress reaction or a looming nerve issue.  However, this frequently observed association doesn't mean you can't have a pain that worsens on a run that is muscle- or tendon- related -- rather that it's less common.

If your new pain continually worsens and crests 5/10 pain (on a scale where 0 is no pain and 10 is pain that would send you to the ER), then stop running immediately and abandon your regular running routine for a few days.  You'll thank yourself later for being smart.  If your pain is worsening but never seems to pass that 5/10 threshold, you may be able to finish your planned run but still need to consider a modified approach over the next few days.

For pain that exceeds 5/10 on the run, your initial plan of attack should involve a few days of rest from running as well as implementation of several simple recovery activities like foam rolling and/or icing to help reduce your symptoms.  Then, so long as you're feeling 100% with your other daily activities, try a short, easy test run to see how everything feels.  If you're still experiencing worsening pain on this run, the time has come to seek expert advice from a running injury specialist who can help you determine if you should still be running with this pain and what you can do for it.

Pain that lessens in intensity or improves on a run

If your new pain continually lessens in intensity on a run, don't immediately assume it's "not a big deal."  This type of pain can many times be a prelude to a muscle or tendon injury; a small chance also exists that your pain could be an early sign of overload to a bone (i.e., stress reaction).  Any of these issues can cause you to miss extended time from running, so you have to make sure this initial discomfort doesn't snowball and begin bothering you for more and more of each run.

However, so long as your pain is improving as you run, you may continue.  It may even improve to the point at which the area of concern does not even hurt anymore!  The key is to see how everything feels the next day: if you aren't experiencing any lingering discomfort with your other regular activities, then you are in the clear to try another run -- with the understanding that you may have to cut it short.  If your pain is greater than 5/10 for any portion of this run or the total time of discomfort is longer than it was on the previous day's run, take a few days of rest from running and perform simple recovery activities like foam rolling and/or icing or moist heat to help reduce your symptoms.

Then, after a few days of this rest and recovery routine, utilize a short, easy test run to assess your progress.  Pain during any portion of this test run lets you know you need expert advice to make sure this minor issue doesn't become a full-blown injury. (Please note that these more general recommendations are not comprehensive of all curve balls you may be thrown for pain that improves on a run.)

Now, expert advice does not necessarily mean a series of appointments with health care professionals and an immediate date with an X-ray machine or MRI tube; it simply can be a conversation with a health care professional who understands running injuries.  When something begins hurting, you need to have a better understanding of your pain, a personalized plan including targeted exercises, and other important recommendations -- all of which a conversation with a running injury specialist can provide you.  By seeking such expert advice early, you'll be able to resume your regular running routine much more quickly than if you floundered on your own through an endless cycle of rest, run, rest while searching the internet for the magical elixir.

Utilize these rules of thumb and implement the corresponding strategies the next time you begin experiencing some pain on a run, and you'll be better for it. Whether you're training for a local 5k or big-city marathon or simply enjoying running a few days per week for fitness, nipping that pain in the bud will allow you to avoid major injury so that you can continue having fun while achieving your goal(s)!

Read more Sports Doc for Sports Medicine and Fitness.