How to spot early niggles before they turn into injuries

Niggles are small issues that you notice but which don’t actually impede your running, although they may leave you thinking that something isn’t feeling right. Often, these are subtle sensations that you experience in a specific area, and which recur over a period of time. 

Sometimes these are temporary pains that pass, but sometimes they can become persistent - or even get more severe with time. In some cases, your niggle could be a sign of a developing issue, for example:

• A tight Achilles while running (could be a sign of Achilles tendinitis)

• A slight ache on the outside of the knee (could be a sign of Runner’s Knee)

• A pulling sensation in the hamstring when running faster (could be a sign of hamstring strain)

• A soreness or ‘hot spot’ on a specific area of your foot (could be the start of a blister)

So while these may not be immediate injuries, they are things that could become injuries if left unchecked, or alter your gait and make you more susceptible to injury in the future. 

There are several indicators that a niggle might be turning into something more serious, so you’ll want to keep an eye on the following characteristics:

Regularity. If your niggle is appearing in the same part of your body, time and again over the course of multiple runs, then that may well be a cause for concern. 

Timing. When does the sensation occur? Is it only at the start of a run, going away as you warm up? Or does it occur after a certain distance or speed, signalling that there may be an issue with overuse or the way you’re moving?

Asymmetry. If your gait is even, your body should feel fairly similar on each side. But if one foot, hip, or calf feels worse than the other, you may be moving in a way that is creating an uneven impact on your joints.

Consistency. Is the pain getting worse over time? Or does it go away? It’s rare that a minor niggle would stay constant over a long period; it’s more likely that it will pass or otherwise get worse over time. 

Catching minor niggles before they become serious issues is a case of being aware of and listening to your body. There are a few things you can do stay on top of things:

Pre- and post-run check. Before your run, take stock of how your body feels at your ‘baseline’ level. After your run, make a mental assessment of how you are now feeling; do you have any aches in any specific parts of your body? Were there any pains that started during your run, and became worse as you progressed? 

Inspect your feet regularly. Checking your feet after each run can alert you to any areas of redness or tenderness that indicate you are experiencing friction that could lead to a blister. Catching a blister early - and applying a Compeed blister plaster - can stop mild pain before it becomes severe, and help your blister heal more quickly. 

Pay attention to your gait. Are you having to adjust your movement or stance while running to avoid pain? If so, you may be compensating for a niggle which - unchecked - may become an injury.

Once you’ve identified a niggle, you can act on it to stop it getting worse. At the same time, there are some things you can do to stop niggles developing in the first place.

Warm up (and cool down). Warming up before runs is one of the best things you can do to prevent injuries, by making sure that your blood is flowing and your muscles are flexible enough to minimise the chances of pulls, strains or joint pain. Likewise, cooling down after a run helps return your heart rate to resting levels and aids recovery.

Limit your routine. When you first notice a niggle, it can be a good idea to take a precautionary measure like running less frequently or reducing your distance. This will reduce strain and help provide more recovery time for any persistent niggles.

Target the cause, not the symptom. A Compeed plaster is great if you already have a blister developing, but if it keeps coming back you may want to look at whether your shoes fit correctly, or if you are wearing appropriate socks that wick moisture and reduce friction. Similarly, if a certain muscular pain keeps recurring, you may want to examine your gait or look at what exercises you could be doing to strengthen your joints.

Don’t forget rest and recovery. Pushing yourself too hard - especially without sufficient time to rest and recover - is a surefire way to develop niggles that will more than likely become injuries. Make sure you’re getting enough sleep, eating correctly and leaving sufficient rest days between your runs.

Act sooner rather than later. Don’t wait until the pain gets to be too much before you address it - this is already too late. If something is feeling ‘off’ over the course of several runs, it’s time to take a closer look and figure out what’s going on. 

When niggles persist despite having cut down on your running schedule, given yourself sufficient rest and taken steps to address root causes, it may be time to consult a qualified professional such as your GP or a physiotherapist. Identifying the problem early can resolve the issue more quickly and prevent greater disruption to your routine. 

You know what feels ‘normal’ for your body, so you should always keep that in mind and trust yourself when you pick up on something that feels ‘off’. Your body is always giving you feedback, and you need to get into the habit of listening to what it has to say. 

In the end, niggles aren’t an obstacle to be pushed through and overcome; they are often important information that something isn’t quite right, and that you may need to make some tweaks to your routine to make sure it stays sustainable.