Are you looking to get back into running after? Let's talk about injuries and getting you back to your normal running form.
Rest and Recovery
Before thinking about beginning running again, you need to allow your body appropriate time to heal. Rushing back into running can lead to the injury worsening or complete re-injury. Depending on the severity of the injury, this may be just being mindful and not pushing the area too much for a few days. For more serious injuries you may need to adopt the RICE Recovery Method:
Rest: Take time off from running and allow your body to recover.
Ice: Apply ice to the injured area to reduce swelling and inflammation. Use it for 15-20 minutes every 1-2 hours during the first 48 hours.
Compression: Use a compression bandage or wrap to help reduce swelling, but make sure it’s not too tight.
Elevation: Raise the injured area above heart level, if possible, to reduce swelling and encourage blood flow to the injury site.
Rehabilitation Basics
In the case of injuries, slow and steady wins the race. Begin with a slow, gradual return to low impact exercise such as walking, cycling, swimming, to prevent overloading the injured area.
Research exercises and stretches that can help to strengthen the muscles, improve flexibility and movement in the affected area. Speaking to a qualified physiotherapist is advisable so they can create a tailored rehabilitation plan.
Mindset
Patience is key, healing takes time. Pay attention to your body and its needs. Refuel it with nutrition and hydration that will help the recovery process. Focus should always be on your long-term health. An injury is always going to set back your immediate goals, but the focus should be in your long-term health and fitness, rather than rushing recovery to meet a particular goal.
Return to running
When you feel you have given your injury the appropriate time to rest and recover, begin with short easy sessions, focus on gradually increasing distance and intensity over time, but don’t try to rush back to your previous ability or pace.
Check you have appropriate footwear for your running goals. Different trainers provide different types and levels of support based on your unique running style. If you're unsure on the type of shoe that would be best suited to you, book in for a gait analysis with your local sports expert.
Warm-up and cool-down are essential to help prevent injuries. Ongoing strength and flexibility training can help to reduce injuries going forward. Strengthening particularly the core and legs for running can help with both injury prevention and improved performance.
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