How to stay calm when a ‘niggle’ interrupts training
A niggle is a subtle pain that creeps in during or after exercise. Niggles can bring with them uncertainty; what is the pain, why is it happening, should I adapt my training, and will it go away? Even the smallest niggles can be a source of great anxiety for many people, especially if it means adapting training in the run up to an important event. Here are our top tips to stay sane with a niggle, by Psychotherapist and runner Freya Bronwin.
RESPECT THE NIGGLE
They say ‘everything communicates’ - and the same is true for any niggle. It’s our body’s way of communicating that something isn’t right, so it’s important that we listen. They often emerge when something has changed; like an increase in load, a change of terrain or shoe, a period of increased stress, etc. Runna have compiled a great list of things to pay attention to when noticing when and why a niggle might have come on. The most important thing is to pay attention and respect the niggle. If mismanaged it can progress into an injury that causes more problems in the longer term.
GET CLARITY WHERE YOU CAN
Google is often the first place we turn to self-diagnose, but Dr Google rarely knows what’s up when it comes to niggles. If an unknown niggle is getting in the way of your training , it is worthwhile getting an expert opinion sooner rather than later. One session with a trusted Physiotherapist can bring clarity to the unknown. Even if it’s not the news you want, a clear plan is often a great antidote to the worries that uncertainty than bring. And it can often save you a lot of time, money, and pain in the long run.
ZOOM OUT
Taking time off running (or any other sport that you do regularly) should be measured in dog years.. One day can feel like seven, and by one week we’ve started to convince ourselves that all our training gains have disappeared. Our short term memories take over and we lose perspective of all the great work that’s been done to date. In truth, taking 3-5 days off running to get over a cold or give a niggle room to recover is proven to have no negative effect on our fitness. As the time scale gets bigger, there is some effect but after a few weeks the fitness can quickly be retrieved. And this is assuming no alternative physical activity, which is rarely the case. Although you might worry you’re losing fitness, it’s most important to rest, recover, and zoom out to reflect on all the work you’ve done to date.
KEEP A PAIN DIARY
A pain diary can be a great way to put the niggle in context. Jot down when you feel the pain, where it is, and anything else you notice about it. This can be helpful information to take to your physio, and can be a great way of extracting the worry out of your head and on to the paper. You might also notice what you did before the pain came on (e.g. a big walk the day before) and whether it has changed or evolved. A pain diary can also be a helpful reminder of the amount of time the pain has been around, which as us dogs know, is often less time than it feels.
MAKE SPACE FOR GRATITUDES (YES, REALLY)
Many of us will have heard about the practice of gratitude, but reap the rewards of doing it regularly. Research has found that practcicing gratitude can a remarkably positive effect on our mood and relationships over time. There are different ways to incorporate gratitudes into your daily life. Some examples might be; noting a few things you’re grateful for at the end of each day, keeping a gratitude “jar” and adding post it’s to it at the end of each week, or writing a gratitude letter at the end of the week, When a niggle creeps into our life we can become hyperfixated on it. Gratitudes can widen the context and help us see the bigger picture. It could also live in the same notebook as your pain diary.
NO ONE (ELSE) CARES ABOUT YOUR STRAVA GRAPH
Running through a niggle to round off the week and maintain your Strava graph is not a good reason to make a niggle worse. It’s important to remember, no one cares about your Strava graph as much as you do, and therefore you have the power to reduce it’s affect on you. Whilst we can aspire to a perfect graph or goal weekly mileage, sometimes there are very good reasons for a dip in the graph. De-load weeks are one, and recovery (be it mental or physical) are another. If it’s causing you stress, take a break from Strava. And remember, it’s up to you to decide which metrics you want to hold value in your life.
MOVEMENT IS MEDICINE
Taking a few days or weeks off your regular programming to rest a niggle rarely means you can’t exercise at all. If you value exercise you’ll know that movement is medicine, and finding a way to move how you can each day (even if that’s just ten minutes of yoga or upper body weights) can make a big difference to our daily mood. If your week usually follows a specific structure when it comes to exercise, it can be helpful to mimic that too - even if the intensity or type of activity is different. A physiotherapist will be best placed to advise you on which alternative movement is most suitable for you based on your individual niggle or injury. Sometimes some additional strength work is exactly what’s needed to alleviate the niggle too - a win win!
CONTROL WHAT YOU CAN
Whilst you might be tempted to focus on all the things you can’t control, it’s important to remember that there are lots of things that you can control, and there’s no better time to double down on the fundamentals. Good sleep, nourishing food, daylight, not too much time on your phone, and people who make you feel good. These are things we all know and have heard a thousand times before - for good reason! If you’re spiralling and feeling like things are out of your control, start with the fundamentals.
SHARE YOUR WORRIES
If you’re feeling anxious, don’t go it alone. Stay connected and share your worries in safe spaces.
Reframe Sessions can be helpful as a one-off conversation, regular therapy, or an opportunity to meet other likeminded individuals in the group Community Sessions. But that’s not the only way! Talk to trusted friends or family. If they “get” running, they might have their own experience of what you’re talking to. If they don’t, their perspective might be useful to remember there’s a bigger picture out there (however frustrating that can be).
If you usually attend a sports club and there’s a social opportunity (i.e. a coffee after or opportunity to talk on the side of the track), consider keeping it in your schedule even if you can’t join in the activity itself. The regular programming of friendly faces can be helpful. (Oh and mute whatever is unhelpful on social media. If it’s not serving you, hide it!)
ASK, “WHAT’S GOOD FOR ME TODAY?”
In times of uncertainty, it can be a matter of going one day at a time and putting one foot in front of the other. In those times, it can be helpful to think about “what might bring me joy today?” and/or “what’s good for me today?” The answers to those questions might feel very small (e.g. a coffee at a cafe I like) but it can be a grounding exercise and a chance to focus in on what you need.
Most importantly, remember this time will pass and you will get through. If you want a space to talk, find hope, and connect - book a Reframe Session or get in touch - freya@reframe-sessions.com
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Freya is a Psychotherapist and founder of Reframe Sessions; talking therapy for everyday athletes overcoming injuries. Please remember to seek support from a physiotherapist or other health professional for help with the physical side of your niggle
