I often get questions about returning to activities after
injury recovery. Not uncommon for runners……..
“Although I’m over my ankle injury now
and know I can return back to exercise safely, I still have a lack of
confidence when I set out to run. When I run I have it in the back of my mind
that landing my foot in a slightly awkward position, or even slipping slightly
could cause my injury to flare up all over again. So I end up slowing down, or
turning round all together and walking home even though my ankle is completely
fine. So here’s what I want to know… how can you be sure whether to go for a
run or not? The fear of setting off my ankle pain again is getting in the way
of my weekly runs! DO you got any suggestions?”
===
My answer is, “Of course!” Let me start
by saying that there’s not a single runner, or person I’ve ever met, who
doesn’t at some point fear an old injury recurring, If you run on a weekly
basis and pain flares up it means you’re going to be missing out on social
runs, your favorite weekly exercises or the endorphin rush that comes with
running – so who is to blame you for having this fear! It is very common
among many active runners and athletes in general.
So what can you do to stop the fear
from taking over?
Simple!… Once you’ve
recovered from your injury that was stopping you from running in the first
place, and you decide to get back into running again – my advice is to TAKE
IT SLOW.
The more time you have off, the more
gradually you need to get back into your training.
Take this for example…
Say you’ve had two to three weeks off
from running because of an injured foot – I’d suggest to go for shorter
runs 2-3 times a week with plenty of rest in between, and then, week
after week slowly build it up to what you were doing before.
So when you return to running, start
back with a few short easy runs to get your ankle and body used to the load on
your body again, and to be sure that your ankle feels strong enough before you
start to push yourself…which will help you overcome any fear you may have.
…And if you do feel a twinge or symptomatic
soreness, ice it as soon as possible.
I see so many people not giving
themselves the best chance of staying active and healthy, simply because they
don’t receive the best advice – and it’s not their fault either, as most of the
time you get the generic medical advice of ice, do a few exercises, and rest
for a few weeks.
But what you should be receiving are
more substantial things like:
- Exactly what you should expect when you return back to being active
- What you’re likely to feel when you hit the pavement
- All of the warning signs of an injury to look out for (and what each one means)
So the chances of you “running in fear”
are reduced, A LOT!
So to sum it up…
You can run if… your ankle is pain free
(even if your muscles are a little achy), so long as there’s no “pain” that’s
affecting you, you’re good to run!
You should rest if… you feel a sharp
pain come on that doesn’t ease off, even when you slow down, then apply ice
right away for 10 minutes at a time.
When it comes to your health, fitness
and lifestyle, it’s important to listen to expert advice – that way you can be
sure to get back to running much quicker and safer like you deserve.
Dean Volk, PT, Carolinas Leading
Pain Relief Expert
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