Running has become a favorite activity for millions of people, especially with the increasing popularity of marathons and half-marathons. While running offers countless benefits, it’s also common for runners to experience injuries at some point in their journey. The good news is that most running injuries are treatable, and with the right rehabilitation approach, recovery can be quicker and more effective. Let’s take a look at some of the key principles that will help runners recover and get back on track.

Understanding the Causes of Running Injuries

Most running injuries are due to overuse, which typically occurs when a runner does too much, too soon, or too fast. This can happen during periods of change in a training routine, such as:

• Increasing mileage too quickly
• Switching from distance to speed work
• Running on different surfaces
• Wearing new running shoes

While injuries are common during these transitions, consistent training with gradual changes is key to avoiding overuse injuries. Now that we understand why injuries happen, let’s look at the factors that increase the risk of injury.

Risk Factors: Intrinsic vs. Extrinsic

Injuries can stem from both intrinsic (body-related) and extrinsic (environmental) factors.

Intrinsic Factors:
These are body-related factors that can contribute to injury risk, including:

• Muscle weakness or imbalances
• Limited flexibility
• Leg length discrepancies
• Foot issues, such as flat feet or high arches

Extrinsic Factors:
External factors, often related to mistakes in training or equipment, also play a role. These include:

• Increasing training intensity too quickly
• Wearing worn-out shoes (replace every 400 miles)

By addressing both intrinsic and extrinsic factors, alongside treating the specific injury, runners can improve recovery and reduce future risk.

Core Principles for Running Injury Rehabilitation

Once an injury occurs, it’s important to follow a structured rehabilitation plan. Below are the core principles to ensure a safe and effective recovery process.

1. Accurate Diagnosis: Identifying the exact injury is crucial for effective treatment, as different conditions (e.g., plantar fasciitis vs. stress fractures) require different approaches.
2. Control Pain and Inflammation: Managing pain and swelling is critical for recovery. Methods include ice, anti-inflammatory medications, therapeutic modalities (e.g., electric stimulation), and compression/elevation.
3. Promote Healing: Rehabilitation exercises like stretching, strengthening, and balance drills are vital to speed up recovery, restore function, and prevent future injuries.
4. Control Training Errors: Review recent changes in training, including mileage increases or new running surfaces, and check shoes for wear. Adjust training intensity to prevent further injury.
5. Maintain Fitness: While resting injured areas, stay generally fit by engaging in low-impact cross-training, with approval from a healthcare provider.
6. Return to Running Gradually: Return to running slowly, starting with shorter, less intense sessions. Continue rehab exercises for several weeks to prevent re-injury and address underlying risk factors.

Additional Guidelines for Returning to Running

As part of a successful recovery, runners should follow these guidelines when easing back into training:

• After an Extended Break (Over a Month): Start with walking, followed by a walk-jog program. Gradually increase the intensity and duration of runs.
• The 10% Rule: Limit mileage increases to no more than 10% per week. Avoid increasing the longest run by more than 2 miles in a week. For most runners, the long run should not exceed 30% of total weekly mileage.
• Replace Shoes Regularly: Running shoes typically last for 400 miles. Ensure they are properly fitted for the runner’s gait and running style.

Relative Activity Modification Guidelines:

• Mild pain (0–3/10): Proceed with running cautiously.
• Moderate pain (4–6/10): Reduce intensity or distance until pain decreases.
• Severe pain (7–10/10): Stop running immediately.
• Pain that resolves after warming up is usually mild, but runners should avoid pushing through discomfort if symptoms worsen.
• No limping! Running with a limp can prolong healing, so it’s best to stop if the gait is altered.

For more information on injury rehabilitation or to schedule an appointment, contact us today at 865-392-1033 or click the “Request An Appointment” button at the top right of the page.