Understanding Running Pain: Your Body is Healed, But Why Does It Hurt?

You’ve rested. You’ve stretched. You’ve seen the physio. So why does that pain keep showing up when you run? Here’s the thing: sometimes, it’s not your body that’s the problem; it’s your brain trying to protect you.

The Injury Has Healed... But the Pain Stays

After an injury, the body begins to heal. Muscles repair and tendons recover. Swelling goes down. But pain doesn’t always follow the same timeline. That’s because pain is not a direct measure of damage. It’s a protective signal generated by your brain when it thinks something could be a threat. And as crazy as this sounds, our brain can learn to associate running with danger.

Your Brain Remembers

When you injure yourself while running, your brain takes notes:

• “Running caused pain.”

• “That hill sprint felt unsafe.”

• “We don’t want to go through that again.”

  
  

Even after the tissues are fine, your brain might still sound the alarm every time you lace up your shoes.

The Cycle of Protective Pain

So you go for a run, and that familiar ache flares up. Not because something is wrong, but because your nervous system is on high alert. It’s like a smoke alarm that goes off when you make toast, overreacting to a non-threat. This pain is real. It’s not imagined. But it’s being generated by a pattern of overprotection, not fresh injury.

Running Isn’t Dangerous, But Your Brain Thinks It Might Be

This phenomenon is called central sensitisation. Your pain system has become overly sensitive. It happens when the brain wires itself to expect pain, even in the absence of harm. Over time, the pain becomes more about fear, memory, and protection, and less about tissue damage.

So, What Can You Do?

Reassure Your Brain

Understand that pain doesn’t always indicate damage. The body has healed. It is time to calm the alarm system. Your brain needs reassurance that running is safe.

Gradual Exposure

Return to running slowly. Allow your nervous system to relearn that movement is safe. Start with short distances and low-intensity runs. Gradually increase the challenge as your comfort and confidence grow.

Use Calming Tools

Incorporate calming practices into your routine. Breathing exercises, mindfulness, and somatic bodywork can all help dial down the brain’s pain response. These techniques create a sense of relaxation and safety, which can help mitigate nervousness associated with running.

Challenge the Fear Loop

Instead of avoiding all running, explore it with curiosity. Modify the intensity and shorten the distance. Stay engaged with the activity. This helps retrain your brain to recognize running as a safe and enjoyable activity rather than a potential threat.

The Importance of Mind-Body Connection

Understanding Pain Perception

The perception of pain isn't just about the physical symptoms. It involves a complex interaction between the body and the brain. This is where the concept of the mind-body connection becomes essential. Learn to listen to your body and distinguish between genuine pain and the protective signals your brain sends.

Cultivating a Positive Mindset

A positive mindset can greatly influence your experience with running. Instead of focusing on what might go wrong, try to embrace the joy of movement. Celebrate small victories in your running progress. This shift in perspective can have a profound effect on your mental state and your pain perception.

Seeking Professional Help

Consider consulting a professional who specializes in pain management and rehabilitation. They can guide you through the process of reassociation and help you develop personalized strategies to overcome your pain. A trained expert can provide valuable insights into both physical and psychological aspects of recovery.

Final Thoughts on Running Pain

Pain is complex, especially for runners. It’s not just in the muscles, joints, or fascia. Sometimes it resides in the brain’s memory of past injuries. However, remember that this memory can change. The nervous system is plastic, meaning it can rewire itself over time.

With the right approach, patience, and mindset, you can run pain-free again. Not just because your body is ready, but because your brain finally believes in your ability to run safely and enjoyably.