Understanding Running Pain
Running Pain: When 2 Push and When 2 Pause
Did you watch the Video? Start there! In this quick breakdown, Dr. Greg Ellis of Rehab 2 Perform walks you through the realities of running with pain: what’s normal, what’s not, and how to tell the difference.
Whether you’re a seasoned runner or just starting your fitness journey, pain is something you’ve probably felt before. Knowing how to interpret it can be the key to consistent training, injury prevention, and long-term success.
Why Pain Happens When You Run
Pain serves an important role in your body’s alarm system. It’s there to warn you when something might be wrong—potential tissue damage, stress, or overload. But like any alarm, it can sometimes be too sensitive, giving false signals that stop you unnecessarily, or worse, failing to go off when you’re on the verge of injury.
That’s why it’s essential to differentiate between types of pain and how they relate to your training.
The Traffic Light System: A Simple Framework
Dr. Ellis introduces a straightforward way to assess running pain: the traffic light system. This method helps you decide whether to keep running, modify, or stop altogether.
🟢 Green Light: Good to Go
Green light symptoms mean you feel great—there’s no pain during or after your activity. This is the goal. Your body is adapting well to your training load, and you can continue without concern.
🟡 Yellow Light: Monitor Closely
Mild discomfort—such as achiness, dull soreness, or tightness rated no more than 3 out of 10—falls under the yellow light category. These sensations are often part of normal training adaptation. If your pain:
- Doesn’t get worse as you run
- Doesn’t change your stride
- Resolves shortly after activity
…it’s typically safe to proceed, while keeping a close eye on any changes.
🔴 Red Light: Stop and Reassess
Sharp, stinging pain or pain that causes you to alter your gait or limp is a red light. These signs may indicate tissue damage or a brewing injury. If ignored, they often lead to extended time off and delayed progress.
Red light pain should never be pushed through. Stop running, and evaluate further.
When It’s Time 2 Get Help
If your running pain:
- Affects your daily activities
- Takes the joy out of running
- Keeps returning with training cycles
…it’s time to consult a physical therapist. At Rehab 2 Perform, we specialize in helping active individuals manage pain and return to doing what they love—stronger and smarter.
Run Smarter, Not Just Harder
Training through pain doesn’t have to be a guessing game. Use the traffic light system to stay in tune with your body. Knowing when to push, pause, or seek help can keep you progressing and prevent unnecessary setbacks.
We are here to help! Please reach out to Rehab 2 Perform if you’re dealing with pain that’s limiting your performance.
Fitness Focused Physical Therapy
Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 12 state-of-the-art locations, Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.
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