02/12/2025
When a ni**le pops up mid-training, most runners either panic or pretend it’s not happening. Both strategies I have personally implemented but neither helpful. Here’s what you actually want to do (do as I say and not what I do type of thing 🥲)
1. Don’t panic
A little discomfort doesn’t mean disaster. Most ni**les settle within a couple of weeks when they’re managed well. Recent research shows that athletes who catastrophise pain report higher pain levels and slower recovery. Basically, stressing about it makes it worse. So breathe, chill, and don’t start Googling why your foot hurts at 11 pm.
2. Dial the volume down, not to zero
Stopping completely is rarely the answer. Studies over the last few years show that maintaining some level of load helps tissues adapt and recover better than full rest. So take the edge off your mileage, but don’t chuck your trainers in the loft.
3. Load the area sensibly
A bit of strength work shifts a ni**le from “ugh” to “manageable”. The evidence consistently shows that progressive loading improves tendon, muscle, and joint recovery. Keep the movements slow, controlled, and pain-guided. No hero lifts. No “just testing it”.
4. Check your sleep and nutrition
Sounds boring, but the research is strong here. Low energy intake and poor sleep both increase injury risk and slow tissue healing. If your ni**le’s hanging around, it might be your recovery habits doing the heavy lifting… or not doing it.
5. Get assessed if it’s not settling
If you’ve given it a sensible week or two and it’s still pestering you, get someone to cast an expert eye on it. Early assessment often means quicker rehab, fewer setbacks, and a clearer plan instead of guessing your way through it.
Need some help? Come say hi 👋
