Pain After Running – Causes and Treatment
Pain after running is common in beginners and experienced runners and can affect the shins, knees, Achilles tendon, foot or hip. In most cases it is linked to overload and can be managed by adjusting your training load and with suitable therapy.
What pain after running is
Running repeatedly loads the muscles, tendons and joints of the legs. When the load exceeds the body’s ability to adapt, pain can appear. The most common sites are the shins, knee, Achilles tendon, heel and foot, thigh and hip.
Some post-run discomfort is normal muscle soreness that settles within a few days. Pain that appears during a run, gets worse with each session or persists at rest is a sign that something is overloaded and the training load needs adjusting.
In most runners symptoms improve with load management, strength exercises and adjustments to technique and shoes. Complete rest is rarely needed, and sometimes reducing volume and intensity is enough.
What contributes
- increasing mileage or speed too quickly
- too little recovery time between sessions
- weak glutes, calves and stabilising muscles
- unsuitable or worn running shoes
- hard surfaces or sudden changes of terrain
- running technique and foot mechanics
How it shows up
- pain along the front or inner side of the shin
- pain around or under the kneecap
- pain and stiffness in the Achilles tendon
- pain in the heel or arch of the foot
- pain in the thigh or the side of the hip
- pain that worsens during running and eases at rest
How we can help
We start with a thorough assessment of the pain, strength, mobility and the way you run, as well as your training plan. We combine therapeutic exercise, manual therapy, therapeutic massage, and shockwave, laser or TECAR to ease pain, while Theragun and Normatec compression support recovery. We help you plan a safe return to running. If needed, we will refer you to a specialist.
When to see a doctor
See a doctor for pain that stops you from putting weight on the leg, sudden sharp pain with swelling, pinpoint pain over a bone that worsens at night or at rest (a possible stress fracture), or one-sided calf swelling and pain. Also seek advice if symptoms do not improve after a few weeks of adjusting your training.
This page is for information only and does not replace an assessment by a specialist.