When you're riding high and getting closer to your goal, injury often swoops in, throwing you off balance. We know firsthand the exasperation and fury that well up when you witness your painstakingly crafted physique and fitness fade away bit by bit. It's even harder when you're forced to sit on the sidelines while your team battles on without you. However, there's a silver lining: We've got five essential steps that will help expedite your triumphant return. And the best part? They're straightforward and simple to grasp.
5 Tips to Recover from Running Injury
1. Take a Break
When you get injured or start noticing a running injury, it's crucial not to push through the pain and continue running. The best thing you can do is take time off right away to prevent the injury from worsening and progressing further. Although it may be challenging to pause your training or interrupt a good running season, a few days of complete rest from the start can help you avoid a longer break in the future.Prioritize healing by skipping training and opting for complete rest initially. Give yourself time off your feet and minimize physical activity during those first few days. As your running injury heals over time, you can gradually restart your activities and use different forms of cross-training to regain your fitness. Remember, those initial days of complete rest are vital for a successful recovery.
2. Find Out the Reason for the Injury
Understanding the name of an injury is just the beginning; understanding its cause is what truly matters. While the internet is a valuable resource, it cannot assess you, analyze your biomechanics, or provide insights into why the injury happened. For that, it's time to consult a physiotherapist instead of relying on Dr. Google. Knowing why the injury occurred empowers you to eliminate it, making it a more crucial question than simply identifying the injury itself.3. Work on Your Needs
In order to recover from injuries, it's important to find a balance between rest and exercise. The length of rest required and the pace at which you can increase your strength training will depend on the severity of the injury.Many people are eager to regain their full fitness and often make the mistake of engaging in excessive strength training too soon, which can actually worsen the injury.
It's difficult to provide one-size-fits-all advice for all types of injuries, but here are some general guidelines to consider:
1. Protect the injury for the first 3 to 5 days and follow the RICE method: rest, ice, compression, and elevation.
2. Keep the injured body part mobile, but be cautious not to push into pain. By gently moving the injured area, without exceeding the threshold of discomfort, you may notice that the discomfort lessens over time.
3. As the injured body part begins to heal, gradually introduce specific exercises to strengthen it. Start with lighter exercises that don't involve heavy weights. For example, if you have a calf strain, you can begin with double leg heel raises, and once the pain subsides, progress to single leg raises.
4. Physio exercises may not be the most exciting, but they are crucial for addressing muscle imbalances that contribute to injuries. Stick to the prescribed physio exercises, even after your symptoms disappear. To gauge progress, remember this rule of thumb: if you perform the exercises once a week, you're merely maintaining your current state; twice a week may yield some improvement; and three times a week indicates an effort to accelerate progress.
5. Prioritize building endurance before increasing the intensity of your workouts. If you experience pain or swelling during or after the exercises, it's likely that you've overdone it. Seeking guidance from an experienced professional in sports injury treatment is highly recommended.
4. Do Cardiovascular
To bounce back quickly from an injury, it's important to maintain your cardiovascular fitness while you recover. By doing so, you'll only have to contend with tired and complaining muscles, rather than dragging around an exhausted heart and lungs when you're ready to return to your sport. To achieve this, individuals can opt for alternative forms of cardiovascular exercise based on the nature of their injury. Here are some options:1. Swimming: If you're unable to kick, you can use a float between your legs to support yourself in the water.
2. Cycling: A great choice for many types of injuries, cycling allows you to work on your cardiovascular endurance without the impact associated with running.
3. Cross Trainer: Using a cross trainer allows your heart and lungs to benefit from interval sessions and long "runs" while minimizing the impact on your injured leg or other body parts.
4. Arm Cycle: This option is particularly useful if you have an upper-body injury that prevents you from swimming but still allows you to engage in arm movements.
If your injury permits, running might even be an option, especially if it's an upper-body injury that hinders swimming. However, consider the terrain you choose, as it can make a difference. For example, you might be able to cycle on flat ground or a stationary bike without discomfort, but your injury might complain if you cycle on hilly terrain or clip your feet into the pedals.