How to return to running after injury
Returning to running after an injury requires a gradual, considered approach to avoid re-injury and to aid full recovery. Here’s a step-by-step guide to help your return to running.
Take advice from your physio.
It’s assumed for the purpose of this article that you have been injured for some length of time and have seen a physio. Before resuming any physical activity, speak with your physio about a return to activity. They may suggest specific exercises or precautions based on your injury. Act on their advice…you are paying them for that!
Try to find out what may have caused the injury and how to prevent it from recurring. This might involve correcting muscle imbalances if suggested, improving running form and having a gait analysis to make sure that you are in the right shoes.
Rebuild Strength and Flexibility.
Strengthen Weak Areas: Start with exercises that target the muscles around your injury. For example, if you had a knee injury, explore exercises to strengthen the associated areas.
Improve Flexibility: Stretch the muscles and tendons surrounding the injury to restore range of motion. Use dynamic stretches before your run (e.g., leg swings etc.) and static stretches after.
Incorporate Core Work: A strong core helps improve stability and form, reducing the risk of future injury.
Start with Low-Impact Activities if needed.
Cross-Train by engaging in low-impact exercises like swimming, cycling, or using an elliptical machine to maintain cardiovascular fitness without putting stress on the injured area. Even consider walking and gradually increase the duration and intensity as you feel more comfortable. This allows you to stay active without overloading the injured body part.
Ease Back into Running with a Structured Plan
If the injury is long term, consider a run/walk approach. For example, run for 1 minute, walk for 2 minutes, and repeat for 20-30 minutes. Gradually decrease walking intervals as your body adapts. This might develop into a more structured fartlek session!
Initially, run only a few times a week and keep distances short. As you progress, slowly increase the time or distance by no more than 10% each week to avoid overloading your body.
Run at a slower pace than usual. The focus should be on maintaining good form and avoiding strain.
Listen to Your Body
Monitor Pain: It’s normal to feel some discomfort after a long break, but sharp or increasing pain is a warning sign. If you experience persistent pain or swelling, stop running and consult your physio.
Rest Days: Allow for adequate recovery. Don’t skip rest days, as your body needs time to heal and adapt.
Focus on Running Form and Footwear
Poor running mechanics may have contributed to your injury. Focus on proper posture and avoiding over-striding. Your running Coach or physio can help with this.
Make sure your running shoes fit well and suit your running style. As suggested earlier, get advice from a specialist running shop and have a gait analysis…shoes should not be used after 400 miles or six months, whichever comes first.
Incorporate Strength and Mobility Work Regularly
Continue to work on your strength, especially in areas related to your injury. This could include exercises like squats, lunges, and calf raises but will be in part area of injury dependent. Regular stretching, yoga, or foam rolling can keep your muscles and joints flexible and resilient.
Stay Consistent but Patient
Progress might be slower than you might want, but it’s crucial to avoid rushing back too quickly. Stick to your plan and celebrate small wins along the journey! Maintaining a positive outlook will help you stay motivated through the process.
By following this approach, you can minimise the risk of re-injury and gradually rebuild your fitness for a long and successful return to running. I can’t stress enough that “less is more” and to act on the advice of your physio. We want you back!
You can do it!