Recognising Early Warning Signs of Injury

Catch the whispers before they become screams

Every runner knows the feeling: that post-long-run heaviness in your legs, the stiffness after hill repeats, or the ache after your first session in months. Most of the time it’s just your muscles adapting but sometimes, it’s your body quietly warning you that an injury is on the way.

The trick? Knowing the difference early. Catching those whispers before they turn into screams can be the difference between toeing the start line with your run club or cheering at the finish line.

DOMS vs. Brewing Injuries

Delayed Onset Muscle Soreness (DOMS):

• Appears 12–24 hours after a hard session, long run, or new workout.
• Feels like general muscle stiffness or dull ache across both legs.
• Fades within 72 hours.
• Usually eases once you “shake it out” with a recovery jog or light cross-training.

Brewing Injuries:

• Pain shows up during or right after running. It can be sharp, localised, or one-sided.
• Doesn’t ease after a 72 hours, sometimes worsens.
• May include swelling, tenderness, or changes in stride.
• Can force you to limp, shorten steps, or avoid certain paces.

When should you self manage?

You can usually look after it yourself if:

• It gets better with rest, easy movement, or gentle cross-training.
• It doesn’t change the way you run.
• The soreness fades within 72 hours.
• Stretching, foam rolling, or mobility makes it feel easier.

When is it time to see a physio?

Don’t brush it off if:

• Pain hangs around for more than a week or keeps coming back.
• It’s sharp, stabbing, or in one clear spot (hello shin splints, Achilles pain, or runner’s knee).
• There’s swelling, bruising, or your joints feel unstable.
• You’re changing your stride just to get through a run.

That’s when it’s time to bring in backup. A physio can help to spot the underlying issue, get you back on track, and stop a niggle from turning into weeks off the road.

Stay Strong, Stay Running

At Habit Health, we know runners. Whether you’re training for your first 5k, chasing a marathon PB, or just out there for the joy of it, our physios can help you stay consistent, confident, and injury-free.

Book an appointment today and keep your kilometres coming, because the best runs are the ones you don’t have to miss.