Pain when running: what to try at home and when a specialist can help

Nothing stops the rush of a runner's high, like pain in your knee, shin, hip, lower back or side. But running discomfort isn't always straightforward: soreness, repetitive strain and injuries can often feel similar at the start.

Understanding how running pain evolves, when it's likely to improve on its own and when it signals a bigger concern is essential for preserving the long-term health of your joints and ligaments.

At-home fixes for running pain

Minor discomfort often resolves with small changes to training habits and recovery routines before you need a medical evaluation. Try these simple strategies as part of your running plan to see if they ease your pain:

• Reduce the distance/mileage or intensity of your runs
• Avoid sudden training increases
• Rotate or replace worn running shoes
• Reassess the type of footwear you run in
• Include rest/recovery days and stretches/warmups in your training schedule
• Add basic strength or mobility work to increase your body's muscular support of your running

Why pain location matters more than most runners realize

Persistent discomfort in certain regions frequently indicates underlying physical issues that might require professional assessment. Kevin M. DuPrey, DO, sports medicine physician, explains, "Pain that stays in one spot often signals a deeper problem with how the body moves or aligns, and catching these early can make a significant difference in your recovery."

Pain when running in these body parts could be more serious:

• Ankle or foot discomfort could indicate a stress fracture and manifest with decreased ability to run
• Shin or calf aches may indicate stress-related conditions rather than ordinary soreness
• Knee pain when running can point to overuse injuries that worsen if ignored (i.e., runner's knee or torn meniscus)
• Thigh achiness or swelling could be a torn hamstring muscle
• Hip or lower back pain can reflect these parts compensating for other movement or joint issues
• Side or rib tenderness is usually harmless but small adjustments should quickly ease that pain

Signs your running pain may need more than self-care

If you are experiencing any of the following, you should meet with an orthopaedist or sports medicine professional:

• Pain that lasts more than two to three weeks despite rest and adjustments
• Pain that progressively worsens during or after each run instead of improving
• Swelling, instability, "locking" sensations or pain that interferes with daily activities
• Pain that alters how you run, forces you to favor one side over the other or causes you to limp

How orthopaedic and sports medicine specialists specifically help runners

Orthopaedic and sports medicine clinicians have the expertise to provide runners with specialized evaluations.

"We consider a person's individual biomechanics, training history and unique injury risks to offer tailored solutions for recovery and running performance improvements," Dr. DuPrey explains.

The personalized care they provide runners include:

• Identifying the root cause of the running pain through examination and diagnostic imaging when needed
• Creating a customized treatment plan to relieve pain maintaining your running routine whenever possible
• Preventing minor injuries early before they progress into long-term or severe conditions that could require more aggressive approaches

When to stop guessing and get expert guidance

Runners don't need to wait for "serious" pain to seek care. Early intervention, even for mild discomfort, can prevent minor issues from escalating. Prompt care also often shortens recovery time and gets people back to running safely.

Next steps

If you have ongoing or worsening pain while running, schedule an appointment with an orthopaedic or sports medicine specialist for a clear diagnosis and personalized plan.

Or schedule an appointment online specifically with Dr. Kevin DuPrey.

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