You’ve finished the event and pulled up sore – but is it normal recovery, or the start of an injury?
For runners, some post-event soreness is completely normal. After a hard effort, longer distance, hills, or a race-day push, it’s common to feel stiff, tired, and tender for a few days.
But not all post-run pain is normal soreness.
Sometimes what feels like “tightness” or “just a niggle” is actually an irritated structure that needs more than rest alone. Knowing the difference early can help you recover properly and avoid turning a small problem into a longer interruption to training.
What normal post-event soreness usually feels like
After a run or event, it is common to experience delayed onset muscle soreness (DOMS). This is the kind of soreness that often appears after a harder session, longer distance, hills, or a race effort that pushes you beyond your recent training load.
Normal post-event soreness usually:
starts later that day or the next day
peaks around 24 to 72 hours after the event
feels like general muscle tightness, heaviness, or tenderness
often affects both sides fairly evenly
gradually improves over several days
You’ll often notice this in the calves, quads, hamstrings, or glutes. It may make stairs feel harder or your legs feel heavy, but it should slowly settle.
Normal soreness is usually broad, predictable, and improving.
When pain is more likely to be an injury
Pain is more concerning when it feels specific rather than general.
It may be more than just soreness if:
the pain is sharp or very localised
it started during the event or soon after
one side is much worse than the other
you are limping
there is swelling or bruising
it hurts to walk, not just run
it keeps coming back when you try to run again
it is not improving after several days
A simple rule of thumb: soreness is usually general and temporary; injury pain is more likely to be specific and stubborn.
Common post-event issues runners ignore
A lot of runners try to “wait and see” for too long, especially if they have another event coming up or don’t want to lose momentum. The problem is that many running-related issues are easier to manage early than after several weeks of pushing through.
Plantar heel pain
Pain under the heel or through the arch, often worse with the first few steps in the morning or after rest.
Achilles tendon pain
Pain or stiffness at the back of the heel or lower calf, especially after loading or the day after a run.
Shin pain
Aching or tenderness along the shin. Some cases are simple overload, while more focal or persistent pain needs closer assessment.
Forefoot pain
Pain through the ball of the foot or toes, often linked to training load, footwear, or repetitive pressure.
What to do in the first 48 to 72 hours
If you’re not sure whether it’s soreness or injury, the first few days matter.
A good starting point is to:
temporarily reduce your running load
avoid pushing through sharp or worsening pain
keep moving gently if comfortable
wear supportive footwear
monitor whether symptoms improve day by day
One of the most common mistakes runners make is doing a “test run” too early. If pain is already there with walking, hopping, calf raises, or your first few steps in the morning, another run usually just adds more load to an irritated area.
When should you get it checked?
It’s worth booking an assessment if:
pain is not improving after a few days
you are limping
it hurts during normal walking
you cannot return to training comfortably
the pain keeps returning
you have an upcoming event or training goal
Getting it checked early is not just about pain relief. It’s about understanding what is being overloaded and what will actually help it settle.
That may include:
load modification
footwear advice
strengthening and rehab
taping or temporary support
shockwave therapy
custom orthotics
Where shockwave therapy may help runners
For some runners, the problem is not just muscle soreness — it is irritation of a tendon or fascia that needs more targeted treatment.
Shockwave therapy may be helpful in appropriate cases, particularly for conditions such as:
plantar heel pain
Achilles tendon pain
Calf, Hamstring and Quad muscle pain
stubborn soft tissue overload presentations
It is often considered when symptoms are:
lingering
slow to improve
recurring
limiting a return to running
For the right condition, shockwave therapy can be a useful part of treatment by helping stimulate healing and reduce pain sensitivity. It works best as part of a broader plan, alongside the right diagnosis, load management, and rehab.
Where orthotics may help runners
Not all running pain is caused by foot mechanics. But in some cases, support and load redistribution can make a real difference.
Orthotics may help when the goal is to:
reduce strain on an irritated structure
improve load distribution
provide support during recovery
help with recurring overload patterns
improve comfort in running shoes
This can be particularly useful in cases such as:
plantar heel pain
recurring arch strain
some forefoot overload issues
symptoms linked to repeated mechanical stress
Orthotics are not about putting every runner into an insert. They are used when extra support may help reduce stress on a painful area and make it easier to progress back into activity.
Why the right treatment plan matters
One of the biggest frustrations for runners is getting stuck in a cycle: rest a few days, try running again, flare it up, then start over.
A better approach is to work out:
whether the pain is normal soreness or an injury
which structure is involved
what is keeping it irritated
what treatment is most likely to help
For some runners, that means simple load adjustment and rehab. For others, it may include more targeted support such as shockwave therapy or orthotics to help reduce stress and improve comfort during recovery.
Running pain in Wagga Wagga, Wodonga or Albury?
If your post-run pain is not settling the way it should, our team at The Foot Clinics can help.
We work with runners across Wagga Wagga, Wodonga and Albury to assess foot, heel, and lower limb pain after training, races, fun runs, and community events. Whether your symptoms need reassurance, a treatment plan, shockwave therapy, or support through custom orthotics, the goal is the same: identify the problem early and help you move forward with confidence.
Book your Foot Pain Assessment
Frequently Asked Questions
Is it normal to be sore after a running event?
Yes. General muscle soreness after a harder effort is common, especially in the 24 to 72 hours after an event. It should gradually improve rather than worsen.
How do I know if it’s soreness or an injury?
Soreness is usually broad, even, and improving. Injury pain is more likely to be sharp, localised, one-sided, or persistent.
Can shockwave therapy help running injuries?
It can help certain conditions, particularly issues like plantar heel pain or Achilles tendon pain, when they are not settling with basic management alone.
Can orthotics help with running pain?
In the right case, yes. Orthotics may help reduce load on irritated structures, improve support, and assist with recurring overload patterns.
Do all runners with pain need orthotics or shockwave?
No. The best treatment depends on the diagnosis, how long the pain has been there, and what is driving it.
Not sure if it’s soreness or an injury?
If your pain is sharp, lingering, worsening, or simply not following the usual recovery pattern, it’s worth getting clarity early.
Our team can assess what’s going on and guide you through the most appropriate treatment options – whether that means advice, rehab, shockwave therapy, orthotics, or a combination of the above.