10 Things an Injured Runner Should and Shouldn’t Do
Follow these tips to get back to healthy running
6 weeks (and counting) of zero running has taught me that I really miss running. Or maybe I miss the “me time”? I don’t know, but I know I’m missing something.
I’m not gonna lie - this has been a long injury to deal with. I’ve had calf pain like this before and with a few treatments and some rest I’ve been back at it. But this time… Something’s different in my leg.
I know it doesn’t help that I’m almost 40, but even for me I’m surprised by this one. Certainly it takes me longer to recover than it used to, but this long?
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I feel and sound like a broken record - forgive me if you’ve heard that I injured my calf on August 26th and in that time I’ve jogged 3-5 times, all with a lot of pain.
Basically, I’ve been out of commission with a tight soleus that doesn’t seem to want to chill the F out. Stairs have been bad and so has walking, so instead of “toughing it out”, I’m sitting at home watching all the runners go by... It hasn’t been pretty, that’s for sure.
I’ve learned/rediscovered a few things in this time away from running that I’d like to share with you today.
Remember, each injury is unique, so it's vital to consult with a healthcare professional for personalized guidance on your specific situation.
These are the things that I wish more runners knew, especially when they get injured and have to miss time:
In this post, we will discuss 10 common missteps to avoid and key steps to a successful recovery for injured runners.
Stop stressing. Stressing over the injury doesn’t help it heal. If anything, it probably makes it worse.
Focus on stuff that makes you happy (outside of running). Even as one-dimensional of a person as I am still has things outside of running that can make me happy. I’m still trying to find what makes me happy outside of running.
Don’t resort to drinking. I’ve talked about what alcohol does to your sleep and your body. As much as you might want to “forget about things”, drinking doesn’t help you heal (or feel good).
Adapt your eating habits to reflect your lack of exercise. Since you aren’t training like you were, you don’t need to eat as much. I know that in the weeks since I’ve been injured, I’m still eating like “normal”. Yeah, let’s just say pants aren’t fitting like they used to…
There is no rush to get back. Show some patience. I know everyone who’s injured would rather saw off their hand than miss another day, but it’s our body’s way of telling us something’s up. Do it a favor and stick to the process of healing, strengthening, and recovering before you lace back up.
Surround yourself with positive people. I’m lucky that I have a runner for a wife (or is it a wife that’s a runner?). Either way, being around positivity keeps you motivated, excited and not thinking about your stupid injury.
Weak muscles can’t stay weak. I’ve started PT and I’m super excited because my guy Nick is kicking my ass. I have quad and glute muscles I never knew I had!
Delay seeking treatment was one of the worst things I could have done. I had a script for PT early in September and waited until this week to start. I already feel better after two sessions.
Don’t self-diagnose. I’m not a big WebMD person, so I didn’t do this for this injury, but I know a certain person who I live with who will remain nameless who does a lot of this kind of research.
Cross train if you can stomach it. I’ve been hit or miss with cross training - I know I need it to stay fit and to also burn off some excess energy, but finding the right form of cross training takes some trial and error. Swimming seems to be fine for me (but gosh is it boring!)
Summary
Long story short I’m hoping that the PT + acupuncture + rest + cross trianing will get me healthy and fit for some November running.
Have you ever been injured before? What was the amount of time you had to take off from running? Leave a comment or reply to my email!
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Friday’s Action Plan
Patient athletes tend to heal quicker than those who rush back into training after an injury.
What Has My Attention:
Elite Distance Runner Retires Early
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Quote of the Week:
Every day is a new beginning, a chance to start fresh and create the life you want. Don't let yesterday's struggles hold you back from today's opportunities.
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