The Safe Way to Return to
Running Following Injury
Injury in any sport is frustrating but a running injury probably tops the lot. Even a week away from your routine is going to effect your performance and this leads to further irritation.
Training whilst injured is tempting but we all know it's a no go. So what can you do? Sitting around with your feet up may be what your physician ordered but its very difficult for a runner to do.
Here we will look at some of the common injuries, probable causes and what the best approach is to get you back where you belong - on the road!
Training whilst injured is tempting but we all know it's a no go. So what can you do? Sitting around with your feet up may be what your physician ordered but its very difficult for a runner to do.
Here we will look at some of the common injuries, probable causes and what the best approach is to get you back where you belong - on the road!
Running Injury? Take It Easy Out There
Common Running Injuries
I've listed below the most common injuries runners suffer from. It is important to get a correct diagnosis from a qualified physician if you're experiencing discomfort during or after running. So the most common running injuries are:-
- Achilles Tendonitis
- Iliotibial Band Syndrome
- Chondromalacia (runner's knee)
- Plantar fasciitis
- Shinsplints
From my experience if it's not ill-fitting or inappropriate running shoes that are the cause, it usually comes down to how you run, that is, your running technique.
If you're currently having to take time out to recover from an injury use this time to learn about your injury and, even more importantly, something about your body.
If you can understand why it happened you will stand a better chance to prevent it reoccurring. Whilst recovering from an injury there are alternative ways to be active. Perhaps the best is probably swimming as it is not weight-bearing - if you are under treatment from a physician they will advise you on the suitability of other activities.
In cases of running injury try the following.
Getting back to running.
Don't be tempted to try and make up for lost time. Use this opportunity to observe your technique and experiment. It is important to determine your technique is not contributing to your injury.
If you can understand why it happened you will stand a better chance to prevent it reoccurring. Whilst recovering from an injury there are alternative ways to be active. Perhaps the best is probably swimming as it is not weight-bearing - if you are under treatment from a physician they will advise you on the suitability of other activities.
In cases of running injury try the following.
- Stop running - yes I'm sorry but it will be better in the long run(!)
- Apply an ice pack to the area and keep elevated as much as you can.
- Avoid weight-bearing activities where possible.
- Gently self-massage the affected area.
- If it persists seek professional help.
Getting back to running.
Don't be tempted to try and make up for lost time. Use this opportunity to observe your technique and experiment. It is important to determine your technique is not contributing to your injury.
Visit a special shoe
retailer and assess whether your shoes are suitable for your style.
Drop your distance and your speed initially until you can run for at least two weeks without the injury reappearing.
As your technique and observational skills improve, speed will increase naturally and you will soon recover your fitness. There's no reason why you cannot use your running injury as a learning experience to prevent the usual frustrations that go with inactivity.
Drop your distance and your speed initially until you can run for at least two weeks without the injury reappearing.
As your technique and observational skills improve, speed will increase naturally and you will soon recover your fitness. There's no reason why you cannot use your running injury as a learning experience to prevent the usual frustrations that go with inactivity.
Remember, early recognition of a problem is vital. Catch the signs early enough, take action, learn from it and come back better informed and motivated than before.
For more advice, exercises and routines to help prevent running injuries or aid recovery please see my Running Technique Program.
Prevent Running Injuries
