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How to Get Back on Your Feet after a Running Injury
Getting back into running after an injury can be difficult and frustrating. By following these tips, you can make the whole process much easier.
Runner’s knee, Achilles tendonitis, shin splints, plantar fasciitis; all these words would make even the most experienced runner wince with fear. Unfortunately, these injuries are more common than you might think and, if you run regularly, it is likely that at some point you’ll end up experiencing at least one of them.
Contrary to popular belief, getting treatment from a physical therapist is the easy part of a running injury, the hard part comes from getting back onto the pavement and running again.
It’s tempting to go straight at it, ignoring your injury and assuming you’re still as fit as you once were, but this will just lead to further injury.
So, to help you get back on your feet and avoid future problems, check out some of our top tips below:
Don’t neglect your physical therapy
You feel your injury is healed, but your therapist says otherwise. Sure, you might be able to move again after your running injury, but it’s likely that you still haven’t fully recovered. Ignoring your physical therapy and assuming you are fully healed may end up leading to the injury happening again, or even getting worse.
There are plenty of exercises, stretches, and further treatments you can do in addition to seeing a physical therapist to ensure that you remain healthy for the future. However, until your therapist says you’re in the clear, run with great caution.
Know Your Limits
It’s great to be back after suffering a running injury, but even though you might be good to go, your body may still healing, so it’s important to take your time when getting back into it.
Patience is key. It’s tempting to jump right back to intense runs and workouts, but depending on the time it has taken to recover, you may be more out of shape than you expect, which can lead to other injuries.
The idea is to rest more than you’re used to, building up strength without further injury, which will get you back to your former strength faster. Listen to your body, not your old running targets.
Start Slow and Steady
Pushing yourself too far too soon will only lead to a worse running injury, instead, start again slowly and work your way back up with the idea of “fresh start”. Your pre-injury ability will always be better than your post-injury ability, so comparing them will only lead to frustration. Immediately pushing yourself to be as good as you were before the injury leads to a higher risk of said injury occurring again. Take your time!
Try Other Exercises to Supplement Your Running
Just because you’re unable to run doesn’t mean you can’t do other exercises whilst you recover. There are plenty of cardio and strength exercises that you can do to keep fit whilst your running injury heals.
Swimming is a great way to substitute running as it puts less weight and strain on the body, whilst also allowing you to work on your general fitness. Cycling is also a great choice for a cardio workout whilst still keeping pressure off your running injury.
It’s always worth double-checking with a physical therapist which exercises might help you recover.
And Finally, Stay Positive!
It’s easy to get frustrated by a running injury, especially if it stops you for longer than a week or two. However, with patience and a bit of time, you’ll be right back to where you wanted to be before you know it. Staying positive about the whole situation is a better way to approach a potentially serious injury and make the healing process much quicker and easier in the long run.
If you’re suffering from a knee or running injury, check out our free book on natural ways to end knee pain, or alternatively, call Permar Physical Therapy directly: (928) 589-1172