How to Manage Running Injuries and Come Back Stronger
Recovering from a running injury?
Follow these expert tips to heal and get back to hitting the pavement while minimising the risk of reinjury.
Common Running Injuries and How to Prevent Them
From shin splints to runner’s knee, injuries can sideline even the most dedicated runners. Here are some common injuries:
Shin Splints: Often caused by overuse, these can be managed with proper footwear and stretching.
Plantar Fasciitis: This condition can develop from inadequate arch support. Use orthotics and ensure you stretch your calves regularly.
Knee Pain: Strengthening the muscles around your knee can help. Incorporate leg lifts and squats into your routine.
Post-Injury Recovery: What to Do When You’re Ready to Run Again
Listen to Your Body: Start with short, easy runs and gradually increase distance and intensity.
Use a Run/Walk Strategy: This can help you build up your strength without overloading your joints.
Stay Consistent: Aim for regular workouts to help rebuild your fitness without rushing the process.
Gentle Stretches and Exercises for Runners Recovering from Injury
Incorporate these stretches into your routine:
Calf Stretches: Helps alleviate tightness.
Hamstring Stretches: Keeps your legs flexible.
Glute Bridges: Strengthens your core and glutes, supporting your running posture.
How to Ease Back into Running Safely
Set Realistic Goals: Start with short distances and gradually work up to your previous mileage.
Pay Attention to Pain: If something feels off, don’t push through it—rest and consult a professional if necessary.