For us runners, it sucks to be injured. Especially when we have been making progress be it time or distance related. One thing is for sure however, and that is when we are able to run again, there are a few measures we can take to ensure that we will not re-injure ourselves.
Below are 10 Tips for Post-Recovery of a Running Injury;
1. Be Patient
Having patience is key in making sure that you get back to the level that you were at before becoming injured and remain there for the long run (pun intended). Be kind to yourself, take a deep breath and trust that you will fly yet again.
2. Slow Down
Start slow. Do not immediately start sprinting just because you don’t feel any immediate onset of pain. Try to run as slowly as possible for the first couple of runs and then gradually build your cadence when only you are not experiencing any aches or pains within the 48hours of running.
3. Run Short Distances
In the beginning, it will suck to only run a mile or two if you are a distance runner. But you need to monitor pain levels. Plus you don’t want to end up blowing out another body part when you have been benched the past month.
4. Focus On Your Landing
You want to have awareness of your landing position. Try to land as softly and as light-footed as you can. Running is known for having a high risk of injury due to the repetitive nature of the exercise. Every time your foot hits the ground you are absorbing shock in every joint. So soft and light are key to being able to go the distance.
5. Change Up Your Running Playlist
Changing up your running playlist can make all the difference. If you create a more chilled out playlist the music will help you relax mentally as well as physically. Slow songs can also be an excellent pace guideline and remind you to take it easy.
6. Avoid Hills
Knee injury? Stay away from running downhill. Hamstring injury? Stay away from up hills. When returning to running post-injury, try to run a flat route. As someone who loves hill sprints- trust me on this one. The hills aren’t going anywhere.
7. Start with 2/3 Times a Week
Do not run everyday when you get back out there. Have you heard of Delayed Onset Muscle Soreness. Spread out those first few runs when you come back from a running injury. Pay attention to your body. Stop if pain persists.
8. ICE Post-Run
Don’t forget about your good pal- the ice pack. Ice the area after a run even if pain is just a tingle. You want to try to be sure you haven’t made the injury angry again.
9. Strengthen Your Core-Hips!
So many people think the core is just the abs. When was the last time you worked on strengthening your hips? You want to have and need a stable pelvis to limit risk of a running injury. I’ll be sharing some of my favorite running-accessory exercises soon so be sure to subscribe to THE BIL.
10. Remember Remember; Dynamic Movements Before You Run & Stretch After
As an ex-dancer I would always drop into a straddle stretch pre-run. Big mistake! As soon as I ended up at a movement specialist he explained that I was stretching my muscles that were cold and used a rubber band analogy. The muscles need to have been warm and active before you even think about stretching. Save the stretch for after a run and do some dynamic movements before a run to prevent a running injury. I
I hope this helps you with your fitness journey. Hang in there, you will run again! And I promise to upload some videos that cover some of the above soon!