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Sunday, October 31, 2021

5 tips for getting back to running after injury

Beyond all the time you may go without running, getting back to it again isn’t as complicated as it might seem, so don’t worry; learn 5 tips for getting back to running after injury

After an injury it’s normal to dread getting back to running. Injuries are a sort of ‘side effect’ for athletes, especially runners. Whether it’s muscle wasting, a bad movement or a fall, injuries mean a period of time without being able to run.

Before returning to running after an injury, it is necessary that the injury has completely recovered.. That is to say, you must keep a prudential time of rest, normally what the doctor tells you; so that there is no problem when you return to action.

1. There is no hurry

Athletes feel incomplete by not being able to do what they love, which in this case would be running. When they get injured they want the recovery time to pass quickly so they can get back to their routine. However, it is advisable to keep in mind that there is no rush to get back to running.. Don’t anticipate what your body might be feeling.

It’s best to take your time to heal and feel good. Going back to running too soon can cause you to re-injure yourself too soon. Learn to get a good feel for your body, if you are walking and still don’t feel confident, then you shouldn’t run.

It’s probably frustrating to feel like you’re wasting valuable time when you could be running, and in turn improving your technique. In these situations you need to be cautious, so be patient so that you don’t have any problems when you start running again.

2. Step by step

When you feel completely confident to start running again, do a good warm-up. Many of the injuries in runners are due to starting to run with cold muscles. Warming up is an essential part of exercise, as your muscles prepare for physical activity. So make sure you’ve warmed up before you start running.

Now, to start running after an injury. start with a gentle jog and incorporate short intervals where you only walk. It is important that you concentrate on executing everything well, this means maintaining good posture, taking firm steps and keeping your pace not too strenuous.

3. Don’t despair

Okay, you’re starting to run again. However, don’t despair and want to start running as fast as before. Keep a gentle pace for several days, having gone a long time without using those muscles you should give them time to adjust their muscle memory so that you can gradually get back to running like you used to.

4. Learn from the injury

Don’t see the trauma as a mistake, but rather as a learning experience. This means that now you have to be more careful with yourself and what you do. Hydrate well, eat well, warm up and stretch after running, these are all details that make a difference. So from the moment you recover you need to prevent further injuries.

The ideal way to deal with an injury is to be positive. This way, when you start running again you will find it annoying to have to start the procedure slowly so that your muscles can get used to it again. So take the experience as an opportunity to grow and get it right.

5. Do trampoline exercises

The trampoline or trampoline is a good helper for returning to physical activity after injury. Jogging, jumping or running on a trampoline after an injury is perfect for getting you back on the trampoline without the risk of re-injury; since the impact of the trampoline is almost zero, unlike the ground where high impact is generated.

Lastly, as an extra tip: change. Were you running in worn-out running shoes? Buy new ones. Were the outfits you were wearing uncomfortable? Change your outfit, but change. Take advantage of the situation to change anything that may have contributed to the injury, such as poorly supported shoes or tight clothing.

Also, make an effort to add other positive habits that you may not have had. Like stretching well after running, or doing exercises that can strengthen your muscles for better running. An athlete’s body is their most precious commodity, so take care of it!

Erik Balley
Erik Bailey
20 years of experience in the fitness and physical activity sector in Barcelona, personal trainer, instructor of directed activities, nutritionist, I have worked in the most important gyms and chains in the sector.
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