running recovery tips

Running is a popular physical activity, but it is also one of the activities that has the most profound impact on joints, ligaments and more. Because of this, running injuries are unfortunately common. Most of these injuries require you to stay off of your feet and out of your running shoes for long periods of time. You understandably may be itching to get back out there and start pounding the pavement once again, but you need to be patient with the recovery process.

These tips will help you to stay safe while working toward your goals.

Follow Recommendations Regarding Rest

Your physician likely has told you to use crutches or to take other steps for proper rest and recovery. Many runners want to muscle through the pain or push themselves, but this does not facilitate healing. In fact, it often can result in more severe injuries and the need to take even more time off. It is best to stay off of your feet for the full period of time recommended by your physician.

Manage Your Pain

Pain from running injuries can be difficult to live with. You may be in pain by simply sitting or laying down, or you may feel excruciating pain when you stand up and move around. Pain management for various types of injuries may include prescription or over-the-counter medication, heat or cold therapy, massage and more.

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Visit a Physical Therapist

As you walk through the recovery process, you may notice that your range of motion or flexibility are diminished. Strength may also be a concern. Your doctor may recommend a series of physical therapy sessions to help you overcome these and other common issues that are associated with running injuries. These sessions may help you to get up to 100 percent before you start running regularly again.

Ramp Up

You may have been running several miles per day or more before your injury, but it is not reasonable to expect your body to be at that level from the start. Your cardio fitness, muscle strength and even mental stamina may need to gradually improve. Be easy on yourself. Allow yourself ample time to gradually ramp up to the level that you were at before the injury.

Running injuries can be painful as well as frustrating. Remember that failing to allow your body time to rest, heal and recover can result in additional pain and a longer healing time. Apply these tips to your recovery plan for the best results.


Brooke Chaplan lives in Los Lunas, New Mexico. She loves the outdoors and spends most of her time hiking, biking, and gardening. For more information regarding pain management contact Brooke via Twitter @BrookeChaplan.

INFOGRAPHIC: Get The Most Out Of Every Run

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