Rest is rarely the answer for overuse injuries. The question is how much pain is acceptable while you keep training. We give every runner the same traffic-light rule.
Green: 0 to 3 out of 10
Keep going. Mild discomfort that does not change your running and settles within an hour is fine. This is the zone where tendons and muscles adapt.
Amber: 4 to 5 out of 10
Back off. Shorten the run, slow down or swap one session for the bike. If it is worse the next morning, drop one level for three days.
Red: 6 out of 10 or more
Stop and call us. Sharp pain, limping or pain that gets worse during the run means the load is too high right now.
The 24-hour check
The best signal comes the morning after. If pain and stiffness are back to your usual level, the session was right. If not, it was too much.
Write it down. A simple log of distance, pace and the morning score shows your clinician more than any scan.
