Running with Chronic Pain: Is It Possible? Does It Actually Help?
We runners have a bit of a reputation for talking about running a lot. My condolences to our collective families and friends because it’s absolutely true. But that’s what happens when you discover a new passion or something that has brought new joy and relief to your life - you’re excited and want to share it with the people you love.
What we don’t realize, though, is how many of those people listening to our story about our latest race would love to try running too but are living with chronic pain so lacing up and hitting the park is much harder for them than most.
But is running really incompatible with chronic pain? Can you take in a few miles or should you step away from the running shoes for good?
Can You Run with Chronic Pain?
As is the case for most things related to health and medicine, this question doesn’t have a universal yes or no answer. “Chronic pain” is an extremely broad term and there are countless conditions that can cause it. On top of that, every patient with chronic pain has a one-of-a-kind medical history. It’s simply not true to say that everyone with chronic pain can start running, but fortunately, many can! It’s largely a question of what causes your chronic pain.
Can Running Help with Chronic Pain?
Not only is running possible for many people with chronic pain but it might actually help your pain levels. A literature review in 2017 examined a pool of studies and noticed that some of these studies found that exercise can help with chronic pain by lowering pain severity, improving patients’ physical function or mobility, and improving patients’ quality of life. They did note, though, that the research on this is very limited and needs to be expanded, especially in long-term studies.
Along these same lines, there’s evidence that aerobic exercise can increase pain tolerance. This study was only conducted on healthy people, though, so it’s unknown whether this translates to people with chronic pain.
There were lots of “but”s and “though”s in those paragraphs, so what can we take away from all this? We can say that while there’s nothing conclusive, there’s evidence that exercise like running could help with chronic pain, so if your doctor agrees that running is safe for you, it’s worth a try!
Tips for Runners with Chronic Pain
If you have chronic pain and you want to try running or get back into running after a few years (or decades), the path looks a bit different for you than it does for people without chronic pain. These tips can help you get back to that runner life in a way that works for you.
Consult Your Doctor
As I noted, everyone with chronic pain has their own circumstances, and many people with chronic pain have complicated medical histories. The only person who can give you a reliable answer about whether it’s safe and advisable for you to start running is a doctor who’s familiar with your health.
Talk to your doctor to be sure running would be safe for you and to ask if they have any modifications or other suggestions for you, like wearing a certain brace while you run or following a particular stretching routine. Or, if they aren’t sure, they may be able to refer you to a sports medicine physician or physical therapist who can help.
Let Your Body Be Your Training Guide
Beginner runners often start running by following a training plan, whether it’s a couch to 5K plan or just a general suggested plan for new runners, which gives you workouts for specific days. In the case of many chronic pain conditions though, the pain is worse on some days than others. Be kind to yourself and let your body guide you. If your training plan calls for a tough run on a day when your pain is higher, just adjust however you’re comfortable. You’ll still improve in the long term, and pushing yourself too hard on a high-pain day might backfire more than that workout is worth.
Don’t Compare Yourself
Running and other athletics seem to naturally lend themselves to competition, and for some, a little healthy competition can be a great motivator. It’s hard for any runner not to compare themselves to others and get down about not performing as well, but it’s especially important if you have chronic pain. You have a hurdle in your path that most runners don’t, so celebrate your accomplishments as they come rather than comparing yourself to others whose circumstances are different. They’ll live their journey and you live yours.
Find the Right Combination
The studies I referenced above didn’t specifically study how running can impact chronic pain but exercise or aerobic exercise in general, so running isn’t the only way to reap those rewards. If running several days per week is too much, make it just a part of your weekly routine. Go for a run once or twice per week and try other types of workouts on other days, like yoga, swimming, lifting, cycling, or walking. Find the combo that works for you.
Use the Two-Hour Rule
It can be tough for anyone to know if they’re going too hard on their run, but even more so if you’re already living with chronic pain. One suggestion from the Arthritis Foundation is called the two-hour rule: if your pain is worse two hours after your workout than it was before your workout, it means you overdid it and should lighten your workout next time.
Exploring Running as a Person with Chronic Pain
Chronic pain can change every aspect of your life but for many people, it doesn’t have to stop you in your tracks. Picking up a love for running could be a way to explore a new hobby while treating yourself to better health at the same time.