Running
6 min read
Should you run through pain? A physio's traffic-light rule.
Nadia Haddad
Almost every runner we see asks the same question: can I keep running? The honest answer is often yes, as long as you follow a simple rule.
Rate your pain from 0 to 10
Zero is no pain at all. Ten is the worst pain you can imagine. Check in before your run, during it, and the next morning.
Green, 0–3: keep running. Mild discomfort that doesn't build is fine.
Amber, 4–5: shorten the run or slow down, and see how you feel tomorrow.
Red, 6 or more: stop. Pain that changes how you run needs a proper look.
The next-morning test
The most useful check is the morning after. If your pain is back to its usual level by breakfast, the run was fine. If it's worse, the load was too much, so cut back next time.
When to see a physio
Book an assessment if your pain is still there after two weeks, keeps getting worse, wakes you at night, or makes you limp.
Book an appointment
Same-week appointments. No referral needed.
Book a 60-minute initial assessment online. Most insurers are billed directly, so you only pay the excess.
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A diagnosis on day one
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A written recovery plan
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Rehab you can do at home
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