How do you know when your muscle is an injury or just sore??

[Zaza0309]

On my two consolidation runs that I have done this week my right quad feels sore - it’s not agony just doesn’t feel quite right. Been leaving a rest day in between all my runs and it actually feels better when I am running. So how do you know of the soreness needs resting or not?

[IannodaTruffe Mentor]

Basically if you have a soreness that you haven't experienced before after that intensity or duration of exercise, then something has been stressed beyond the norm. We drama queen runners call it an injury, while non runners call it inconvenient.

So listen to your body and respect it. If it is sore, soothe it and look after it. Whether you want to call it an injury is up to you, but it is trying to tell you something.

[Zaza0309 Graduate in reply to IannodaTruffe]

Thanks for the reply - going to have a rest day tomorrow totally and see how it feels Monday

[Notsobigdoug]

Have you tried massaging your quads to get the blood flowing or maybe ice pack after running and stretching. That’s what I normally do when I feel a light soreness pain in any part of my legs plus a foam roller is pretty good to use

[Zaza0309 Graduate in reply to Notsobigdoug]

I always stretch and massage my legs but under hot water in the shower. Will ice and rest it tomorrow- irrationally scared of missing a run day but logically I know if I don’t treat it properly I will do more harm than good

[Notsobigdoug in reply to Zaza0309]

Missing a run day won’t affect your running ability at all. Maybe take a couple of days off. Give your quads a nice rest and get back on it. And before you know your be hitting 10k +

[Zaza0309 Graduate in reply to Notsobigdoug]

I do hope so - I absolutely love being out running. Thanks for taking the time to reply to me 😊

[Notsobigdoug in reply to Zaza0309]

No problem and good luck for the future running 🏃‍♀️

[cheekychipmunks Graduate]

Hi Zaza, I know how hard it is to add an extra rest day or 2 and miss a run, but it won’t do you any harm at all. In fact your quad will probably appreciate it.

The advice from the others is fabulous - rest, foam roller, ice. I also recommend a soak in an Epsom salts bath. It’s lovely and soothing and does all your muscles good. 😀

You’ve come this far. Don’t jeopardise your body. Listen to it and it’ll be ready for many more miles of running this year and beyond. 👍😀💪 Good luck!

[UnfitNoMore Graduate]

Maybe take an extra rest day or two and see if it’s easing. If it’s not obvious to me that’s my measure of injury or just a pain... go out gently next time you run and keep the pace down... an injury will cause pain either way, whereas the aches and pains from pushing speed or distance will go away. Hope it’s nothing, but if you competed another run on it, it’s almost certainly nothing to lose sleep over.

[mrrun Graduate]

Fine margin between inconvenience, awkward feeling and an actual injury. Once you feel the first two you stop and rest. You don’t run through pain or discomfort although some may fall into drama queen territory as IannodaTruffe rightly points out.

I also felt better when running and the actual pain would kick off when muscles and tendons got cold and tense again so I’d say, if discomfort persist for over a week you go and pay your visit to a pro, preferably a physio. Your friendly GP might suggest pain killers and swimming instead which didn’t really help me.

[Zaza0309 Graduate in reply to mrrun]

I can’t swim 🙈 that’s next on the to do list 🤣

[mrrun Graduate in reply to Zaza0309]

Dozens of strength exercises for the entire body. Hours of fun through planks, push-ups, squats and stretches. None would need gym membership.

[Thewroesbowl]

You could always do some calf stretches (see internet) but gently and slowly. Massage is good too. Leaving the day between is great too. It will eventually pass.

[lollytwist Graduate]

If I’ve been overdoing it a bit, or if my muscles are achy and give a bit of discomfort I like to stretch on a foam roller then have a nice bath with Epsom salts in. The knobbly bits in the foam roller reach parts of my muscles that stretching doesn’t, and the Epsom salts really work to relax my muscles. 😄🏃‍♀️

[Zaza0309 Graduate]

Thanks all - still feeling it this morning and the fact it’s only in one leg makes me think that there is a niggle of some kind of injury - rest and I will try your suggestions.

[linda9389 Graduate]

Much sympathy! I have a recurring problem wirh my thigh that is currently making itself known! I stretch and I roller and I see a sports massage therapist. He assures me there is no tear, but obviously there is a stubborn overuse strain. Sometimes he tells me it's ok to run on and I use ktape and a compression sleeve for a while. Shame about the swimming as that's where I get most relief (resting makes it seize up and feel worse, but swimming keeps it moving without the painful weight bearing). If yours doesn't ease with rest do try to see a physio for targetted advice. Good luck, but remember running will still be there and enforced rest can be a great motivator!

[Zaza0309 Graduate in reply to linda9389]

My husband regularly sees a sports therapist and she’s fab so will book in with her - it can’t hurt. The swimming is a pain - totally my own fault - I have lived about half a mile away from the sea in the edge of the Lake District all my life so no excuse!

[linda9389 Graduate in reply to Zaza0309]

Good luck. Hopefully it will heal realy quickly with her help.

[DeeTray Graduate]

I had a niggle in my ankle at wk9r2, didn’t think much of it as had got this far. Niggle again in Wk9r3, still just a niggle, a tiny ache. Then the following day I could hardly walk! From 0-100 pain! Turned out to be Achilles tendinitis!! 5 months off with excercises have restarted the programme and pulled back at any niggles! But I know what you mean. My thighs are really aching from an energetic yoga work out yesterday (!) so I’ve literally just decided to rest today despite desperately feeling like a run!

[Zaza0309 Graduate in reply to DeeTray]

Today would be a rest day anyway but that would mean I usually walk around 3/4 miles briskly - today I am going to try and do very little. I really don’t want any serious time out. Glad you are at a point where you can start the programme again - hope you stay injury free from this point on