Colin and Anne give some hints on what to do if you have an injury to help you get back running.
Firstly we are not experts and cannot advise on specific cases. What we can do is give you some hints on what to do when you have an injury based on our years of experience.
Chatty Sparkly Runners are less likely to get injured
If you are a Chatty Sparkly runner then your chances of getting injured are much less. You will be an expert at listening to your body and know how to build up your running gradually. You will recognise when you are tired and need to rest and recover. Remember that it is during the recovery time that you will be getting stronger and fitter.
Bad luck injuries
These can happen. We have all experienced traumatic bad luck injuries. Perhaps turning an ankle on rough ground. Injuries caused by non-running activity will happen too. Digging the garden or playing other sports. Just keep in mind that listening to your body is still important here. Overdo anything and your body will probably have something to say about it and need some recovery time.
Overuse running injuries
This type of injury is common if you are not a Chatty Sparkly runner. They are caused by pushing on when tired or suddenly doing more running than the body is used to. Running when tired causes loss of running form. Style goes out of the window and the stress on muscles and tendons is increased. 90% of running injuries are caused by doing too much.
What if you do have an injury?
STOP AND REST FOR FIVE DAYS
Don’t be afraid that you will lose fitness. You won’t. Five days rest will allow your body to heal. Most minor strains will get better in this time. This type of injury is probably what we describe as ‘niggly’. By that we mean you can still run on it but it doesn’t feel right or is sore afterwards. You might be tempted to keep going, telling yourself it might just go away. It’s not worth it. In Colin’s experience, for every day you run on it, you will need an extra day to allow it to heal. Five runs on a niggly knee will need a total of ten days rest. Stopping to rest for five days straight away saves time and your fitness level.
When it’s more serious
The five-day rule applies to all injuries. If you pull a muscle you will know about it and it will stop you running. Give it five days to settle and heal. If it is still troubling you after five days, then seek professional help. A physiotherapist will diagnose the problem accurately and recommend treatment.
Key points to remember
Stay Chatty and build up gradually when you feel comfortable and your chance of injury is small.
Never push on with an injury.
Give it five days rest to give it a chance to heal.
You won’t lose fitness in five days.
Be a feeling based runner and listen to your body.
If you would like more information about coming back from injury or have any questions join our Facebook group here.