How to run with sore legs

It is normal to feel some soreness in your legs if you are starting to run or increasing the intensity of your workout. But is it okay to run with sore legs?

However, sometimes your soreness can be due to an injury, and you may need to stop running for a while until your body heals. If you have questions or feel intense pain, you should consult your GP to investigate the cause of the pain.

Understand “normal” soreness

Your legs will feel sore when starting a new exercise program because you use muscles you have not used before. You may experience delayed muscle soreness because of tiny tears that occur in the muscles when you use them more than average. It is usually okay to keep running through the soreness in these situations. Sometimes a little cardio training can even help remove the soreness in the muscles. However, if the pain gets worse or the soreness persists, you may need to rest for a day or two.

Pain from leg inflammation

When you have a shin splint, you will usually feel this pain on the inner part of the calf, but it can sometimes also occur on the front and outer part of the calf. The pain will start while you run and may subside when you stop. Do not run through this pain. It would be best to stop running as long as it takes your leg to heal. Leg splints can occur because you turn your foot too much when you run or because you run on a surface that is too hard. Try icing on the sore part of the leg and do leg exercises to strengthen the lower muscles.

Ankle and Achilles pain

Tendinitis usually manifests as pain in the Achilles tendon, which is a pain in the inner part of the ankle that can also spread to the outer part of the ankle. In worse cases, your ankle may swell, caused by incipient downhill running, increasing your running speed, or turning your foot too much when running. You may need to ice your ankle for 30 minutes at a time (Do not apply ice directly to the skin) three to four times a day, and you may need to change to a running shoe that supports your foot better. Ask your doctor about strength exercises, and do not run through the pain. Give the foot a break for a few days until the pain subsides.

When to visit your GP

Sometimes you may experience leg pain that is so severe that it is challenging to run. The pain can be very sharp and acute and worsens every time you walk or run. In these cases, you may have stress fractures in your leg. Whenever you have severe pain or pain that does not go away, you should see a doctor and do not try to force yourself to run through the pain. You may need to take several weeks off until your injured leg heals.

Related articles:

Leg hurting after exercise

Calf muscle soreness running


About the author


Add comment