Push Through or See a Physio? A Runner’s Guide to Managing Aches, Niggles, and Pain

Three kilometres into a run, you notice your calf. Is it the usual tightness from yesterday's session, or the start of six weeks on the sidelines?

Some discomfort comes with training. The hard part is telling ordinary soreness from an injury in the making. Here is a simple way to sort the two, what the research says about resting versus training through, and when to book a physio.

A Traffic-Light Guide to Training Pain

This is a practical guide, not a diagnosis. If you are unsure, treat it as the more serious colour.

Is Complete Rest the Answer?

Often, the first advice for a running injury is to stop. For some problems that is right. For others, the research suggests carefully managed activity can work as well.

In a 2007 randomised trial, 38 patients with Achilles tendinopathy all followed the same strengthening programme. Half were allowed to keep running and jumping using a pain-monitoring model; the other half had to stop for the first six weeks. Both groups improved significantly, with no difference in the rate of improvement, and continuing activity showed no negative effects.

The lesson is not "run through anything". It is that the right amount of load, guided by how your pain responds, can be part of recovery. That is where a physio helps: working out how much you can do while you rebuild.

Pain that changes how you run is a reason to stop and get it checked.

Warning Signs Not to Run Through

Stress fractures are one injury where pushing on makes things worse. Cleveland Clinic advises seeing a healthcare provider if you feel pain, swelling or tenderness on or near a bone, especially during or after physical activity. The pain is usually focused in one spot, and with stress fractures in the legs or feet it is usually worse when you stand or walk on the affected bone.

Its prevention advice is just as direct: stop exercising or training as soon as you feel pain.

What a Good Physio Does

• Finds the Cause: Looks at your training load, history and movement to work out why it hurts, not just where.
• Keeps You Moving Where Possible: Suggests what you can still do, such as cycling, swimming or modified runs, while the problem settles.
• Rebuilds Capacity: Gives you strengthening exercises to make the injured area more resilient.
• Plans Your Return: Sets out how to build back up to your normal mileage and speed work.

Book a Physio with STR Fitness Club on ATHLO+

• Physiotherapy, In Person ($250): A 60-minute session with a qualified sports physiotherapist at STR Fitness Club's Clarke Quay or Bedok outlet. Sessions are by appointment, weekdays 10am–6pm and weekends 12pm–6pm. Book in-person physio.
• Physio Online, 1:1 ($180): A 60-minute online consultation for injuries, movement concerns and changes to your programme. Book online physio.

Once you are back running, STR's Run Strong programme builds the strength to help keep you there. Read why runners need strength training next.