You're Injured. Now What?
First, breathe.
For runners, injuries are a matter of when and not an if. That's simply the reality of a sport that involves repetitive pounding on unforgiving surfaces like asphalt and concrete, or on trails with all sorts of things to trip over (the tiniest of rocks being the worst, of course).
If you are lucky and smart with your training, you will avoid injuries for as long as possible -- and when you do get injured, you will rehab and recover quickly. In fact, I'd go as far as suggesting that an injury could be a blessing in disguise. It could force you to take a break from running, for example, and cross train and strengthen muscles groups and imbalances you have been neglecting. It could introduce you to new competitive passion. Just ask a random sampling of triathletes how they got into the sport, and a good portion of them will tell you they started out as injured runners.
But let's be real: no one in their right mind would consider plantar fasciitis, runner's knee or an ITB that burns like the 10th circle of hell a blessing. Injuries suck. They could keep you away from the start line of a race, or worse, throw a wrench in your entire season.
As a coach, I see injuries wreak havoc on a runner's race calendar all too often. I also see runners who take much longer to recover, or re-injure themselves too easily, because they are acting on emotion and doing the wrong thing. Like running that race anyway. Or not running at all for months, then jumping right in and expecting to start right where they left off.
Worst case, a runner may fall off the training wagon altogether. Gradually, their athletic identity slips away and after several weeks or months, they no longer think of themselves as runners or athletes. A healthy lifestyle that took months or years of work and consistency has now been replaced with the couch, Netflix, and a bag of chips.
Don't let that happen to you. And if you think it might, I'm going to suggest something completely counterintuitive: hire a running coach!
When they're injured, most runners tend to do just the opposite. They take a break from training (and their coach, if they were working with one at the time). And in some cases, that might be the right thing to do. If your injury prevents you from running and cross-training for an extended period of time, focus on actively working with a physical therapist on rehabilitation. In effect, physical therapy is your "training" during recovery.
But once you have the green light to run again or cross-train, consider hiring a coach. Your coach should be able to write a training schedule that incorporates cross training (yes, as running coaches, we can write cardio workouts that are not necessarily running); and when you are ready to start running again, will ensure you do so safely and with the right load and intensity.
On your end, you will be expected to keep your coach up to date on your rehab progress and share any advice and guidance received from your doctor or physical therapist.
Here is a quick five-step plan for injured runners:
1. See a specialist ASAP to get a proper diagnosis and treatment plan.
Do not ignore the problem; that will only make it worse. Do not self-diagnose. Try not to Google your symptoms (and if you did and now are convinced that your leg needs to be amputated... step away from the screen and get a drink). And, for your own good, do not crowd-source treatment advice from your local running group. By all means, ask your friends for doctor, physical therapist, or chiropractor referrals - but let their advice stop there.
2. Under the guidance of that specialist, remain active in any way that is allowed.
It is now well known that active recovery is more effective than complete (passive) rest. Being active may mean cross training, or doing a regimen of strength exercises, or both, as often as prescribed by your rehab specialist. In your mind, consider your rehab routine your "training" for the duration of the injury. Psychologically, that will help you recover much faster and retain a healthy attitude towards running and injuries altogether.
3. Be smart with your comeback.
Depending on the nature of the injury and how long you took to recover, you might need weeks or months to get back to where you were before you got injured. Be patient and kind to yourself. Be grateful to your body for overcoming an obstacle -- don't punish it by pushing it so hard that you get injured again.
4. Keep up the strength work.
Ask your physical therapist, doctor, or chiropractor to recommend a strength routine that you can add to your running schedule. Most overuse injuries are a result of muscle imbalances that can be addressed with the proper corrective exercise regimen. Your running coach might be able to help you with that, as well, or at the very least refer you to a trusted corrective exercise specialist.
5. Learn from your mistakes
Each injury is a learning opportunity. What caused it? Was it the wrong shoes, a muscle weakness or imbalance, or something in your running routine? The good news is, we emerge from the recovery process stronger and wiser, so hopefully each injury remains in the past. Not buried, but decisively conquered.
Interested in learning more about California Running Lab and how we help runners come back from injury? Get in touch.