6 Warning Signs Athletes Shouldn’t Ignore
Endurance athletes excel at suffering. We train ourselves to hold the pace when our legs burn, to finish the last interval, and to see discomfort as proof that we’re getting stronger. Most of the time, that toughness helps us.
Sometimes, though, it lets us ignore real warnings for years.
I know because I did. For almost twenty years, I treated pain as the cost of racing at the pointy end. I added strength work, ate more protein, trained harder, and planned my Advil and Tylenol around my workouts. It turned out I had severe osteoarthritis in my hips. My whole story is on Substack: The Smallest Space, Part 1. This post is the practical side: the warning signs I missed, so you don’t miss them too.
1. Your recovery doesn’t look like everyone else’s
Everyone is sore after a race. But if you routinely need help walking, can’t sit comfortably, or feel much worse than your training partners after the same effort, pay attention. Comparing yourself to others is usually a trap. Here it’s useful information.
2. The pain shows up when you’re not training
Pain after a hard session is expected. Pain that shows up at rest, wakes you up at night, or shows up on easy days means something has changed. Mine started showing up outside of racing years before I did anything about it.
3. You need painkillers to train or sleep
If you have rules for when you can take ibuprofen or acetaminophen so you can get through workouts or sleep, you’re managing symptoms instead of finding the cause. Talk to your doctor about any regular use of pain medication.
4. Your world is getting smaller
This is the sign I most want you to catch, because it creeps up on you. You stop doing strides. You avoid hills. You drop sports that require quick cuts or changes of direction. You slow down and tell yourself it’s age or a training choice. Each change seems reasonable on its own. Together, they’re your body telling you something.
5. You’re losing range of motion
If stretching and mobility work stop helping, or a joint feels stuck no matter what you do, something structural may be going on that exercises can’t fix.
6. Other people notice before you do
My friends and family finally had an intervention because I was walking differently. If someone who knows you says you’re limping, guarding, or moving strangely, don’t brush it off. They can see what you’ve gotten used to.
What to do instead
- See a sports medicine doctor, not just a therapist. Physical therapy is valuable, but if you aren’t improving, ask about a diagnosis and imaging.
- Tell the whole story. Be honest about how long it’s been going on, how much medication you’re taking, and everything you’ve quietly given up.
- Don’t wait for a breaking point. Getting answers earlier gives you more options.
- Remember that a diagnosis isn’t an ending. My surgeon told me it was a new beginning. Knowing what’s wrong is what lets you get back to the sport you love.
Toughness is one of an athlete’s best traits. But being tough isn’t the same as ignoring warnings, and the strongest thing you can do is get help.
I’m a coach, not a doctor. This post shares my experience and is not medical advice. If something on this list sounds familiar, please talk to a qualified healthcare provider.
Read the full story: The Smallest Space, Part 1: The Cost of the Pointy End