Returning to Running After an Injury
In our latest post, we had one of our physiotherapists discuss a running gait analysis and how it can benefit any type of runner. Today, we will touch on another important topic when it comes to running and injuries: when to return to running after an injury. We often see individuals return to running too soon, which exacerbates symptoms and prolongs their recovery. In this post, I would like to highlight a few things to watch for when considering returning to running.
Are You Ready to Run Again?
While it’s tempting to jump back into your usual routine as soon as the pain subsides, returning too quickly can increase your risk of re-injury. Typically, we consider a gradual, structured approach which gives your body the best chance to recover fully and return to running without issue.
In general, before returning to running, an individual should:
- Walk without pain or limping
- Be able to climb stairs without pain
- Single-leg hop without significant pain
- Regain pain-free strength, range of motion (ROM), flexibility and balance
Tips for Success
The following are some tips I suggest to my patients when returning to running.
- Start Slow: A usual mistake is attempting to return to your previous mileage too quickly. I will commonly recommend a walk-jog program to start, with a gradual progression in running minutes vs walking minutes as long as there is no exacerbation of symptoms.
- Let Pain Be Your Guide: Normally, we don’t like to highlight pain. However, it can be a powerful tool if approached correctly. Some mild discomfort during a return to running is normal, but pain should not worsen. A good rule of thumb is:
- Pain during running should be less than 3/10 on the pain scale
- Symptoms should subside within 24 hrs post activity
- If pain increases or lingers, reduce running volume
- Listen to your body & take at least one rest day between runs
- Increase Gradually: As detailed above, we want to progress our runs slowly after injury.
- Increase weekly running volume by no more than 10%
- Avoid increasing multiple variables at once. In other words, don’t increase distance, speed or add hills all in the same week
- Watch for Warning Signs: As aforementioned, discomfort may be present when returning to running, yet pain should not be. Consider slowing down and returning to your physiotherapist if you notice:
- Pain that progressively worsens during a run.
- Swelling after activity.
- Limping or changes to your running form.
- Pain lasting more than 24 hours after running.
- Recurring symptoms each time you run.
Conclusion:
Recovery is rarely a straight line, and it’s normal for progress to have occasional ups and downs. By returning gradually, staying consistent with your strengthening exercises, and listening to your body’s signals, any individual can return to running form without major setbacks. If you are currently dealing with a running injury that won’t go away, see a physiotherapist who can evaluate your strength, mobility, balance, and running mechanics to develop a personalized rehabilitation and return-to-run plan.
If you have questions or would like some help with your training, consult one of the physiotherapists at Kamloops Physiotherapy & Sports Injury Centre. They can perform an in-depth assessment and guide you through a specific, individualized rehabilitation program based on your needs. This blog post was written by physiotherapist Jacob Coelho. To book an appointment with Jacob or one of our other experienced therapists, call 250-314-0788 or book online HERE.