Running after an injury

Getting back on your feet, quite literally, after even a minor injury can be a frustrating journey. As mothers and women, self-care often takes a back seat among our other responsibilities. And if running has become a part of your self-care, it can be all the more discouraging to have it taken away from you for an unforeseen amount of time.

This spring, I had been following a training plan for the first time, and approaching my goal of personal best 10k time at the Ottawa Race Weekend. But, with a few weeks to go, I injured my hamstring doing hill sprints and ended up not being able to do the race. After the acute pain died off with ice and rest, I tried to ease slowly back into running, hoping that I could at least still run it a bit slower than planned, but it wasn't working. Then my mom fell seriously ill and I had to leave my family for a couple of weeks. Although running would normally have been my main coping strategy, even fast walking or moderate cycling wasn't possible. I was miserable.

So I know first hand that injuries can be demoralizing. But there is always hope. If you practice patience and make an honest attempt to understand your body, set realistic goals, and take gradual steps to rebuild your strength, you will get there.

See a specialist

The first thing I highly recommend when you've injured yourself is to see a specialist as soon as possible, either a doctor or physiotherapist. It's important to know what kind of injury you're dealing with, how severe it is, and what you need to do to get better. While I feel like I've learned a lot through my own recovery, my advice here is not meant to take the place of a professional's.

My injury was in the back of my knee, and it took a bit of trial and error to figure out that it was my distal hamstring. Apparently, there are a lot of muscles and ligaments back there. The main reason that it wasn't getting better (and it was a pretty minor injury) was that I wasn't strengthening it. Once I knew what it was and started doing the physio exercises I was given (consistently!), I found that I could start running a little, and then a little bit more. Now, a few months later, I have my sights on another 10k. It may not be my personal best, but so what, I can run.

Listen to your body

Another important part about getting back to running after an injury is listening to your body. Pain is a signal to your control centre, letting you know how much you can push.Try not to let a little bit of pain discourage you--it's your body setting limits. But never push through more than a little bit of soreness. You risk doing even more lasting damage, which is definitely not the goal. And if it's worse the next day, know that you've probably overdone it and take a step back. Some ice may help. Follow the advice of your healthcare professional and err on the side of caution. And don't neglect those physio exercises!

The body, by the way, has a pretty neat repair process that follows three main steps, whether your injury is a muscle strain or a contusion (caused by a blow of some kind), both of which injure blood vessels and muscle fibres. First is the destruction phase. Just after the injury, your body sends extra blood to the area, full of inflammatory cells, which usually results in swelling. The affected muscle tissue seals of the site and damaged cells die off. During this stage, this Harvard Medical School article recommends following the RICE rules: rest, ice, compression, and elevation.

Next comes the repair phase, when the magical healing begins and we can sit back and relax, knowing that in a couple of weeks we'll be as good as new. Right? Wrong. This is actually where the work and discipline begins. As this Atletico Physical Therapy article explains, as your body builds back the injured muscle tissue, it also produces connective tissue, new blood vessels and nerves. And if you don't want that mess of stuff remaining a glob of weak scar tissue, you need to start mobilizing and strengthening that specific area to stimulate blood flow and tissue growth. Physio therapists might talk about "relative rest", meaning doing light stretches and activities that don't stress the injury, as well as beginning to strengthen the area with isometric (holding) exercises.

These activities become all the more important as you move into the remodelling phase. Now, according to Atletico, is when you need to help that new tissue orient itself as well as possible. Our muscle fibre is aligned in straight lines, but during a repair, "...the new muscle fibres and connective tissue is randomly oriented. Treatment during this phase can assist the new tissue to regenerate into parallel lines, like a pile of logs, instead of one big clump, like a ball of yarn." This is when isokinetic (moving) strength training and sports specific training can begin.

Start slow and set realistic goals

When getting back to your running routine, it's crucial to start slow and set realistic goals for yourself. Your running endurance and strength won't return overnight. Unfortunately, the longer you've been off, the more endurance you've lost (see this RunnersConnect article for more on this). Begin with short, easy-paced runs or a run-walk strategy to slowly reintroduce your body to the impact of running. Setting achievable milestones can help you stay motivated and prevent setbacks in your recovery process, but be ready to readjust if your body tells you to.

Cross-train and strengthen

While running may be your primary goal, adding cross-training activities like swimming, cycling, or strength training can enhance your overall fitness and prevent overuse injuries. Strength exercises focusing on your core, legs, and glutes can improve your running form, stability, and muscle balance. A well-rounded fitness routine not only supports your return to running, but also boosts your resilience against future injuries.

Prioritize recovery and rest

Make sure to give yourself enough recovery time between workouts. Adequate rest, hydration, nutrition and sleep are also essential. When our body is tired or sore, a hot mineral bath may be better then another run. Listen to your body's need for rest days, incorporate stretching and foam rolling into your recovery plan, and prioritize self-care practices that rejuvenate both your body and mind.

Stay positive and be patient

Embarking on a post-injury running journey requires patience, resilience, and a positive mindset. There may be setbacks along the way, days when your runs feel challenging, and moments of doubt when your injury feels grumpy. Embrace these obstacles as part of your growth process and celebrate the small victories along the way.

Believe it or not, there may also be some positives to overcoming an injury. You might be better able to listen to your body, and appreciate your ability to run all the more after being kept away. By listening to your body, setting realistic goals, cross-training, prioritizing recovery, and maintaining a positive attitude, you can get back to running. Everyone's comeback journey is unique, and each stride you take is a testament to your strength and resilience.