Ran the Nairobi Marathon? Normal Soreness vs. an Injury
Congratulations! Whether you ran the 5K, 10K, half or full marathon on Sunday, you crossed the line. Now it's Tuesday, and walking down the stairs feels like a punishment. Is this normal, or did you hurt something?
Normal soreness usually looks like this
- Aching in big muscles like thighs and calves, often in both legs
- Worst on day one to three, then easing each day
- Feels better once you've walked around a bit
This is your muscles recovering from hard work. It should mostly be gone within about a week.
Signs it may be an injury
- Sharp pain in one specific spot, especially in only one leg
- Swelling, bruising or a joint that feels unstable
- Still limping after three or four days
- Pain on the shin bone that hurts when you press it with one finger, or aches at night
- Pain at the back of your heel or the bottom of your foot that's worst in the morning
- Knee pain on stairs that's getting worse, not better
These need a proper check before you run again.
Your first week after the race
- Walk every day; gentle movement helps sore muscles recover
- Sleep well, eat properly and drink enough water
- Skip hard running for about a week; easy cycling or swimming is fine
- Don't rush back to speed sessions just because you feel good
How we help runners at Katasi Physiotherapy
We find what's hurting and why, treat it with hands-on therapy, dry needling or massage, and build a step-by-step plan to get you running again without the pain coming back. Planning your next race? We can also check your strength and how you move so you train smarter. For more, read Knee Pain on Stairs and Squats? and Pain at the Back of Your Leg.
Book in Westlands
Don't let one race end your running season. Visit Katasi Physiotherapy at Kerai Office, Mogotio Road off Muthithi Road, Westlands. Call or WhatsApp 0705 717 353 to book.