Post-Injury, but Pre-Recovery

What we all should do to go from injury to recovery

On Instagram earlier this week, I shared that a small little pain popped up in my knee.

Even though I’ve done everything I can to go slow, listen to my body, and recover like a champ, I have this very painful point on the inside of my knee.

I don’t know how it came, but obviously, I would like it to leave immediately. I have goals I want to chase and a sore knee is not part of that process.

Testing my knee with a workout did nothing to improve the pain or make it any worse, but since it hurts to walk and hurts the same to run, I’m going to shift my running to some cross-training & strength training to prevent this minor setback from becoming something large.

Today’s post is going to be the steps I plan on following (and you can for your small injury) that’ll make my downtime as short as possible.

  1. Total rest day (or two) before cross-training.

  2. Advil 1-2 x per day.

  3. Icing 2-3 x per day, possible ice bath.

  4. Stretching and mobility.

  5. Seeing a specialist - active release, massage therapy, or acupuncture.

  6. Cross-training - primarily biking - to maintain fitness.

Friday’s Action Plan:

Before you let a small injury become a big one, think big picture. Is this run/workout worth potential bigger injury?

What’s Got My Attention:

Article: How Retired Pro Runner Shalane Flanagan Fell Back in Love With Running 

Article: Cancer Nearly Took Tommy Rivers Puzey's Life. But the NYC Marathon Awaited. 

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Quote of the Day:

You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do. -Eleanor Roosevelt

Big Events Happening:

Good luck to Alan competing in the Harrisburg Marathon!

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Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

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Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans, and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.