Morgan Buchs, outpatient physical therapist, Parkview Sports Medicine, discusses considerations for returning to running after an injury.
Watch the video: Experts in Motion: Running injuries
Come back slowly
A majority of running injuries are caused by increasing the mileage and intensity too quickly. For this reason, when coming back from injury, consider building your miles by about 10% each week. So, if you ran 20 miles last week, you're going to increase to about 22 miles the next week. Remember, everyone’s goals are different, so scale your workouts according to your individual abilities.
Check your shoes
When you return from an injury, make sure you have good shoes. Running shoes last approximately 300 to 400 miles. As they get older and start to break down, you'll begin feeling it in your ankles and knees. This pain is a sign that it’s time for new shoes.
Cross + strength train
If your body can't take running more than two days in a row, supplement with cross training. Cross training activities include swimming, walking, yoga, rowing, Pilates, cycling and other movements. Using your arms, core and legs in different ways with lower impact can increase strength and endurance without setting you back with injury recovery.
Strength training and stretching are also key. Lunges, planks and squats help increase the robustness of your muscles and your tendons and decrease the risk of injury.
Know your pain
When you return to running, understand good pain versus bad pain, particularly with new activity. General muscle soreness is okay, but it should resolve within 24 hours or before you start your run again. A little soreness at the start of a run is acceptable, but it should resolve within 10 minutes, or you should stop running.
Bad soreness or bad pain might keep you up at night. It could be very sharp or progress as your run goes on. Any pain that does not resolve within 24 hours warrants a review of your training. Consider decreasing the intensity or taking a few additional rest days.
Give yourself grace! If you need to start with a walk and progress, that’s perfectly fine. The important thing is to go at a smart pace and listen to your body. As aways, if you have any concerns about the injury, consult your athletic trainer or physician for assistance.
See our Parkview Sports Medicine services here.
