Returning to Running After Injury Program
The first thing you need to do when your injured is to rest. You must take time off from running, because it will not only make you feel better physically but mentally too. When you are able to run again, then your body will have recovered enough that it can start healing itself properly again.
There are many ways of doing this, such as rest days or even taking a break from training altogether if necessary.
Injury-free running at 40: 2 tricks and a 6-week plan includes two methods of recovering from injury. One method involves doing some simple exercises which will allow your muscles to recover faster than other types of exercise. Another method involves using a special type of foam roller to massage your muscles while they heal up.
Both methods are discussed below.
2 Tricks To Recover Faster From Injuries
There are several things you can do to speed up your recovery process. These include stretching, ice packs, anti-inflammatories (like ibuprofen), and various other treatments. If you want to speed up your recovery even more, then there is one trick which will allow you to keep yourself away from pain for longer periods of time.
That’s right; it’s acupuncture!
Acupuncture is a very common treatment for physical pain, and it has been used for thousands of years. It involves putting needles into certain points on your body which allows a special energy to flow through your body, which will cause your body to heal better. This means that you will have less pain and you will be able to do more physical activities without having to worry about getting injured again!
A six-week plan to return to running after injury program includes two treatments of acupuncture. The first treatment will be at the start of your 6-week window, and the second treatment will be at the halfway point of your 6-week window. Acupuncture is a relatively cheap and common treatment, so most people should have no problem affording it or finding a place to get it done.
The In-Between Weeks
Of course, you’re going to have to fit these treatments in between your running weeks, so they will be more like a half-week of rest and then a week of light activity. This means that you should definitely take it easy during these weeks, and only run if you feel up to it!
These in-between weeks are designed to allow you to have a break from the constant running while still giving your body time to heal. During these in-between weeks some of the inflammatory substances which build up in your muscles after exercise decline. This gives your body a chance to release natural painkillers (endorphins) which make you feel better.
It also lets your muscles recover faster, so you won’t be as sore after running and can run again sooner!
The half-way point is also a great time to do your second acupuncture treatment. You shouldn’t be too tired at this point, and you’ll be happy you went when your running muscles start feeling better than they have in weeks!
You should be able to run every other day during your running weeks, which will give you plenty of time to fit in these treatments. If you feel up to it, you can always do a short run (or jog) on your days off.
Getting Back To Normal
Six weeks should be more than enough time to get back to normal, so make sure you get all this taken care of as soon as possible! If you start to feel pain or tightness in your groin/hip/lower abdomen again, go see a doctor. This could be a sign of something more serious, and you don’t want that to happen.
After your six weeks of treatment is over, you should be able to run pain-free for quite some time. When you do feel pain or soreness in the area again, just repeat the process and you should be fine. If it continues to be a problem, however, you may have to consider surgery or retirement from your chosen sport.
Hopefully, that doesn’t happen!
You made it through this rough patch and got your life back to normal. You can now continue with your running and competing without any worries. You’re sure nothing like this will happen again…
However, a few months later you feel a twinge in your hip while running the mile. You don’t think much of it at the time, but when it starts happening on a regular basis you know something is wrong.
You go back to the doctor, and he tells you that you’ve torn some of the muscles in your hip. There’s a risk of them being permanently damaged if you keep pushing yourself, so he wants you to rest until they heal. You’re out for the season (and half of the next one), and while you can still run every now and again as it isn’t likely to get worse, you can never return to the level you were running at before.
You could’ve avoided all this by taking six weeks off after your first injury, but it’s too late now. You’re out of competitive running for good.
You end up getting a desk job at your dad’s company, watching the sport you once excelled in move on without you.
If you could restart your running career, there is one thing you would do differently. What is it?
Sources & references used in this article:
Runner’s world complete book of women’s running: the best advice to get started, stay motivated, lose weight, run injury-free, be safe, and train for any … by D Scott, DS Barrios – 2000 – books.google.com
Are Squats Good For Runners? by N Romanov, K Brungardt – 2014 – Penguin books
A consensus definition of running-related injury in recreational runners: a modified Delphi approach by PTR Plan, T Plans – completeendurancerunning.com
The Effect of a 6-Week Strength and Balance Training Program on Navicular Drop and Proprioception in Excessive Pronated Foot by TP Yamato, BT Saragiotto, AD Lopes – journal of orthopaedic & sports …, 2015 – jospt.org
The re-emergence of the minimal running shoe by R Suzuki – 2004 – trace.tennessee.edu
The Effects of an 8-week Integrated Neuromuscular Training Programme on Pre-Pubescent Female Gymnasts’ ACL Injury Risk by IS Davis – journal of orthopaedic & sports physical therapy, 2014 – jospt.org
The effects of a 6-week in-season Olympic/resistance training program versus a 6-week plyometric/resistance training program in collegiate club rugby union players by S Moeskops – 2014 – repository.cardiffmet.ac.uk