I am midway through week 4. I seemed to have pulled a muscle in my thigh a good two weeks ago and despite taking it easy (I think) it will not go away! I feel like I’ve tried everything and it’s making me wonder if I just need to pause running for a while to let it heal completely? I’ve no idea what to do for the best. When I run my right upper thigh feels weak and slightly painful. Any tips gratefully received!
On a separate note I would love to hear any tips for trying to keep going throughout week 4. Terrified about week 5!
Written by
Sooty85
Graduate
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Hi, I’m a recent graduate. I had all sorts of aches and pains throughout most of the programme. I remember probably around week 3 or 4 I had a terrible pain around the thigh and crotch area. I was tempted to stop training several times because I was worried I might be injured and make things worse. But I kept going and didn’t miss a single run. And I was fine and ache a lot less nowadays.
I’m not saying you should ignore the pain and keep going. Listen to your body. Does the pain go away once you start running? Is the pain getting worse?
Remember to always stretch after your run! So many people forget to stretch.
The pain goes after a few minutes but then will reappear later on. If I run late in the day the next morning I feel really stiff. I do stretch but not every time - which I will do from now on and hope it helps! Thank you!
some tips for stretching, look up lunge matrix and dynamic stretches. Add those to your warm ups if you haven't yet. Just walking for a few minutes prior to starting a run warms the body up but it doesn't open up the body adequately so you are still at risk for injury. Static stretching should be done for at least a few minutes after a run and cool down.
Besides the obvious advice--check with you doctor-- I would suggest that you rest it for up to a week. You lose very little progress by taking a week off. Your first run will be a bit slow and you may be tired but your actual cardiovascular and muscular strength isn't significantly impacted until you take more than a week's break. During that week I would focus on cross training. If you have access to a bike maybe try some gentle cycling. Try some yoga carefully, walk if you want but try to find a softer surface like track or grass instead of pavement. We're assuming its a pulled muscle but it could be anything and I wouldn't want you to injure yourself further. I mildly strained my hamstring after week 2 or 3. I took a couple of days of rest and had a couple of slow gentler run-walks for the week after then immediately iced and elevated it after each run even if it didn't hurt and it recovered just fine. But I also knew it was a hamstring pull because I've pulled it--much worse--before. Ice it, compress it, elevate it. If in a week the discomfort doesn't seem to be waning, get it checked out. Good luck!
Hi Adam, yes, that’s right. The things I have tried so far are running through the discomfort, stretching after a run and not running for a couple of days (but have been walking).
and includes advice on minimising impact, stretching after every run, hydration, dealing with injury and strengthening exercises, all of which will help
I had a similar issue, I had my gait analysed and found that I over primate on my affected side. New shoes corrected this and now pain free and completed programme. It’s worth a try.
I got to Week 9 having run with sciatic pain. The physio said it was my piraformis. Anyway I lasted 1 K in week 9 then tweaked a hamstring. 3 weeks later it is still sore . I expect to go back to week 3 or so and start again. So dont carry on if it hurts is my advice. Your body is saying something is not right.
I like Jane's advice - a few days off from running won't hurt. Dynamic stretches before every run, and static stretches at the end of every (Every! ) run! Best of luck 😊
Thank you so much everyone for the advice. I took it easy for a little while and just walked briskly whilst my leg sorted itself out and then restarted week 4 on Monday. I’m pleased to report that whilst my leg is ever so slightly sore at the end once I’ve stretched it’s fine. So relieved and am now excited about week 5. Now I will never run again without dynamic stretches before and static stretches after!
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