How can I resolve my running injury AND keep running?

Around 80% of running injuries can be due to overuse and training errors. Our tips will help you find your baseline and guide your recovery.

How do you feel when you can’t run?

If you’re reading this you’ve probably fallen victim to injury and niggles at some point along your running journey. Running is addictive! We crave the fresh air, endorphin rush and the fulfilling feeling you get after a tough session, which keeps us coming back for more.

But all of a sudden you have another flare-up! Maybe you increased your mileage too quickly, you stopped doing your strength and conditioning because work was too busy or you slacked off from your usual recovery strategies.

Around 80% of running injuries are thought to be due to overuse and training errors. We all want to get back to running as quickly as we can, which often results in repeated injuries caused by increasing our distance too soon.

Book now for advice on how to prevent running injuries and read our tips for a safe return to running.

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Timing depends on the person, their specific injury and training history, so this very personal process often benefits from professional guidance and support. 

Our physio, Hilary, was a Division 1 College Runner in the USA (pictured).

Readiness to run

Can you:

Walk 30 mins without any pain? 

Do your daily activities with pain of 2/10 or lower?

Do 10 – 15 jumps AND 10 – 15 hops AND run for 1 min without any pain? 

Run 2-5 mins with no pain ?

Yes? Congratulations! You can progress to finding your baseline.

Find your baseline: essential for a safe return to running

Run as far as comfortable and stop with the onset of pain

Note the distance point when the pain started

Take 10% from the total distance and there’s your new ‘baseline’! 

At your baseline monitor these key responses:

Pain during exercise: Maximum 0-3 out of 10

Over the next 24 hours: Pain should settle quickly and be back to baseline

Trend over time: Symptoms continue to improve.

Progressing from your baseline

The rule of two runs

If you find two runs of equal distance and intensity comfortable, consider increasing either the distance or intensity in your next run, but not both simultaneously.

We understand that this might seem a bit complicated. The discomfort you experience while running might feel like it’s going to hold you back from reaching your goals. Our team is here to help you with any challenges and get you back on track.

Other activities that can speed up your recovery process:

Strength training: Reduces overuse injuries by 50% and increases your tissue’s ability to manage load, reducing injury risk. We run physio-led classes at Bodyfit Physio.
Integrating simple exercises that target different muscle groups can bolster injury prevention and improve running economy and performance. Speak to your physiotherapist for specific strengthening if you do have an injury or need some guidance to get started.
Plan for recovery: Plan recovery days during your weekly schedule, especially after high intensity sessions and/ or your longest runs. Also, plan recovery weeks. Reduce training volume about every four weeks or when fatigued.

Sleep is by far our most effective recovery strategy!

How to get there faster

Return to running can seem intimidating, but that’s what our team of experienced physiotherapists is here for! For guidance on return to running, for a strength rehab program or a treadmill running assessment, please book in for an appointment and we will happily help you. We can help you train smarter and be stronger than ever before! 