The Soggy Sock: Navigating Pain as a Runner

Written by Dr. Christina Schultz

Even if you’re doing everything right, aches and pains will still come at some point in your training. It’s just part of the territory.

It’s important to keep in mind that pain does not equal damage. Certainly, it can be a warning signal, that’s what it’s intended to be, but it’s not always cause for panic.

Picture the fire alarm in your house: its sole purpose is to alert you to the danger of a fire. But sometimes you leave the popcorn in the microwave 30 seconds too long and the alarm sounds even though there’s no danger. Sometimes the alarm is just faulty and goes off for no real reason.

So how do we navigate these signals when running?

I like to use a traffic signal to help clients picture these categories.

Green light · pain scale 0/10 to 2/10

Pain that ranges from 0 out of 10 to 2 out of 10 is completely normal, and is our “green light” to keep going.

Yellow light · pain scale 3/10 to 4/10

This pain often warms up as you go and doesn’t last more than 24 hours. It’s ok to run through, but it’s a definite warning sign that more recovery may be necessary. Yellow-light pain can also be a signal to look at your training plan and make sure it makes sense in terms of intensity and recovery progressions. If this pain becomes a regular occurrence, it’s time to consider seeing a physical therapist.

Red light · pain scale 5/10 or higher

This pain can be described as:

• Doesn’t warm up
• Gets worse
• Sharp pain
• Pain that doesn’t resolve over 24 hours
• Wakes you up at night
• Pain that accompanies a change in diet or menstrual cycle

This pain is cause for a visit to the physical therapist for further direction.

There are, of course, exceptions. In the case of bone stress injuries, for example, 0/10 pain is the only acceptable level. Sudden weakness, changes in sensation, and pain in both left and right limbs should be screened by a doctor.

But as a general rule, this traffic light should help point you in the right direction when you’re on the go.

About the author: Dr. Christina Schultz

Dr. Christina Schultz graduated with a degree in exercise science from Florida Atlantic University, where she was a captain for the cross country and track teams. She went on to earn a Doctorate in Physical Therapy from the University of St. Augustine, where she also served as a head high school cross country coach and distance track coach. During this time, she became a certified strength and conditioning specialist to enhance her ability to treat athletes and improve their performance.

Christina moved from Jacksonville, FL to Greer, SC with her dog Rosie to help keep the community active. She continues to run in her spare time and enjoys exploring the city and hiking.