{"id":4172,"date":"2020-06-22T09:30:00","date_gmt":"2020-06-22T09:30:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=4172"},"modified":"2022-07-21T20:51:39","modified_gmt":"2022-07-21T19:51:39","slug":"running-injury-things-to-do","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/running-injury-things-to-do\/","title":{"rendered":"5 important things to do once you have a running injury"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}<\/style>\n<p>Being injured as a runner is frustrating. Each running injury has its own causes and treatment. <\/p>\n\n\n\n<p>Here&rsquo;s what to do should you find yourself unable to run.<\/p>\n\n\n\n<p>You have a race coming up next week, your training has been going great, and you&rsquo;re confident that you can break your personal best. <\/p>\n\n\n\n<p>Next thing you know, your foot hurts and you&rsquo;re forced to a stop. You&rsquo;re injured. Is there anything worse as a runner? <\/p>\n\n\n\n<p>Having weeks, months, or years of training taken from beneath your feet for the sake of an injury. Even when you did pre-hab exercises to minimise this risk.<\/p>\n\n\n\n<p>It sucks, I get it. However, you must see the positives (as hard as it may be) that come with injury.<\/p>\n\n\n\n<p>When you have a running injury, it should be seen as a time to grow, to work on weak areas of your body, and to build further mental strength for your inevitable return to the sport.<\/p>\n\n\n\n<p>To help you make that comeback that you so eagerly desire, this article will highlight five things you should do once you have a running injury. <\/p>\n\n\n\n<p><strong><em>This article is brought to you by Matthew from <a href=\"https:\/\/www.running101.co.uk\" class=\"rank-math-link\" target=\"_blank\" rel=\"noopener\">Running101<\/a>. Running101 provides quality training tips, gear reviews, the latest running news, and more &ndash; helping you take your running to the next level.<\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/25-683x1024.png\" alt=\"running injury\" class=\"wp-image-4178\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/25-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/25-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/25-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/25.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"running injury\" class=\"wp-image-4178 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/25.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/25-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/25-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/25-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/25-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/25.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Take a step back<\/h2>\n\n\n\n<p>No doubt the first few days of your running injury will suck, especially if you find yourself injured in summer when everyone else is about stomping the pavement.<\/p>\n\n\n\n<p>However, instead of making your injury worse and &ldquo;risking&rdquo; a run, it&rsquo;s important to take a step back from your training, looking at the bigger picture.<\/p>\n\n\n\n<p>As I mentioned previously, you should look for the silver lining that comes with injury. If possible, use this as a time to grow, to work on weaker areas or muscle groups, and to build further mental strength.<\/p>\n\n\n\n<p>However, you should also look at your training, more specifically: why did you get injured in the first place?<\/p>\n\n\n\n<p>Often, most running injuries are a result of <a href=\"https:\/\/www.runwithcaroline.com\/symptoms-of-overtraining-when-running\/\" data-type=\"post\" data-id=\"6188\">overtraining<\/a>. This is when we train too much with too little rest, placing too much stress on our bodies and forcing them to breakdown a little too much.<\/p>\n\n\n\n<p>As a general rule of thumb: you want to increase your weekly mileage by no more than 10% each week, too much too soon only increases your risk of injury. <\/p>\n\n\n\n<p>The same applies when making your return, you want to be patient and gradual when building up your mileage to where it once was.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">See a physio if you haven&rsquo;t already<\/h2>\n\n\n\n<p>If your running injury doesn&rsquo;t ease up in a few days, it&rsquo;s time to get yourself booked in with a physio. <\/p>\n\n\n\n<p>I recommend making notes of the pain, including whether it&rsquo;s sharp or dull, how much it hurts on a scale of one to ten, and where exactly the pain is.<\/p>\n\n\n\n<p>Providing as much detail as possible to the physio allows them to diagnose you as accurately as possible, providing you with the necessary steps to recovery.<\/p>\n\n\n\n<p>Upon seeing your physio, you&rsquo;ll likely be given a timeframe of when you can realistically <a href=\"https:\/\/www.runwithcaroline.com\/returning-to-running-after-an-injury\/\" data-type=\"post\" data-id=\"5648\">return to running<\/a>. However, it&rsquo;s important to take this with a grain of salt, it could be sooner or it could be much later. <\/p>\n\n\n\n<p>Nevertheless, it&rsquo;s essential not to rush this process, jumping into too high an intensity too soon only increases your risk of re-injury.&nbsp;<\/p>\n\n\n\n<p>Likewise, you&rsquo;ll also likely be given some rehab exercises.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/26-683x1024.png\" alt=\"running injury\" class=\"wp-image-4179\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/26-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/26-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/26-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/26.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/26-683x1024.png.webp\" alt=\"running injury\" class=\"wp-image-4179 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/26-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/26-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/26-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/26.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/26.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Don&rsquo;t skip your rehab exercises<\/h2>\n\n\n\n<p>Alongside overtraining, a common cause of running injuries is muscular imbalances. <\/p>\n\n\n\n<p>This is why <a href=\"https:\/\/running101.co.uk\/strength-training-for-runners-what-you-need-to-know\/\" target=\"_blank\" rel=\"noopener\">strength training<\/a> is so important, preventing other muscles from over-compensating to make up for weaker muscles.<\/p>\n\n\n\n<p>One of the best ways to even out these muscular imbalances is rehab exercises. You&rsquo;ll likely also be given some stretches.<\/p>\n\n\n\n<p>While these exercises may be downright boring, skipping them will only delay your return to the sport. <\/p>\n\n\n\n<p>Dedicate thirty-minutes to an hour each day to perform these, not rushing them and ensuring you&rsquo;re utilising the correct form.<\/p>\n\n\n\n<p>Performing as much rehab as possible (without overdoing it) will help you return quicker from your running injury, especially if your rehab is focused on strengthening these weaker muscles.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Monitor your progress&nbsp;<\/h2>\n\n\n\n<p>Great, so you&rsquo;ve been performing your prescribed rehab exercises and you&rsquo;re wondering when it&rsquo;s safe to run.&nbsp;<\/p>\n\n\n\n<p>Now, the next step is to monitor your progress. <\/p>\n\n\n\n<p>I recommend giving it at least one to two weeks before attempting a light jog. However, seeing a physio will likely give you a more accurate time frame to follow.<\/p>\n\n\n\n<p>Starting with a light jog, not a run is paramount. Jumping into your old <a href=\"https:\/\/www.runwithcaroline.com\/how-to-pace-your-run\/\" data-type=\"post\" data-id=\"1150\">running pace<\/a> and distance will increase your risk of re-injury. <\/p>\n\n\n\n<p>Your body is no longer used to the same stress placed upon it as before.<\/p>\n\n\n\n<p>After each run, I recommend jotting down the pain felt on a scale of one to ten. <\/p>\n\n\n\n<p>Over time, and if sensible with your return while still carrying out your rehab exercises, the pain should begin to go away.<\/p>\n\n\n\n<p>Nevertheless, I don&rsquo;t recommend increasing your pace or distance too soon as this too, will increase your risk of re-injury.<\/p>\n\n\n\n<p>Remember, <a href=\"https:\/\/running101.co.uk\/5-tips-to-help-you-comeback-from-injury-as-a-runner\/\" target=\"_blank\" rel=\"noopener\">patience<\/a> is key when it comes to recovery.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/27-683x1024.png\" alt=\"running injury\" class=\"wp-image-4180\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/27-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/27-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/27-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/27.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/27-683x1024.png.webp\" alt=\"running injury\" class=\"wp-image-4180 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/27-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/27-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/27-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/27.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/27.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Be patient and don&rsquo;t rush the process&nbsp;<\/h2>\n\n\n\n<p>This brings us to my final point, being patient &ndash; the most boring yet essential step of the process.<\/p>\n\n\n\n<p>While it can be tempting to lace up and hit the streets for a quick run once in a while, running too soon will do more harm than good.<\/p>\n\n\n\n<p>However, that doesn&rsquo;t mean you can&rsquo;t train. In the meantime, and to keep fitness up, we recommend <a href=\"https:\/\/running101.co.uk\/the-ultimate-guide-to-cross-training-for-runners\/\" class=\"rank-math-link\" target=\"_blank\" rel=\"noopener\">cross training<\/a>, whether cycling, swimming, or hiking (if your injury permits).&nbsp;<\/p>\n\n\n\n<p>Performing other forms of exercise will keep your mind occupied, while, of course, maintaining best as possible your aerobic and running fitness.<\/p>\n\n\n\n<p>Remember to make notes of the entire injury process. Log each and every day of exercises performed. <\/p>\n\n\n\n<p>Log the pain experienced and rate this on a scale of one to ten. Finally, note down how long you can run without experiencing pain.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Being injured as a runner is frustrating. Each running injury has its own causes and treatment. Here&rsquo;s what to do should you find yourself unable to run. You have a race coming up next week, your training has been going great, and you&rsquo;re confident that you can break your personal best. Next thing you know, &hellip;<\/p>\n","protected":false},"author":1,"featured_media":4181,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[88,123],"tags":[100,192],"mv":{"thumbnail_id":4181,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/06\/26-1-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4172"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=4172"}],"version-history":[{"count":3,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4172\/revisions"}],"predecessor-version":[{"id":8165,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4172\/revisions\/8165"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/4181"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=4172"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=4172"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=4172"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}