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Return to Running After an Injury

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20.11.2018

Return to Running After an Injury

Did you injure yourself and now you are not able to run?

First of all, you need to see a specialist. You could wait and see if time will heal your injury but if not, then you have wasted all this time waiting and you could have been given the right advice on how to aid your recovery faster. Make an appointment straightaway and even if it is not something serious at least you will be able to return to your sport with more confidence.
The specialist will tell you if you are ready to return to running and help you create a gradual return program. It is quite important to find the level that your injured tissue can manage and stressing it on the right amount, and not excessively, will add to the repairing process.
If you’ve been under the guidance of a health professional, they will be able to assess whether you’re ready to get back out there.
There are some rules that are worth following before running:
1.If it hurts to walk you should not run on it
2.Run slowly at first with short walk breaks if needed
3.GOOD NEWS: the muscles remember so if you have been running for years you will be able to get back to it much faster. The first 2 weeks will be rough, but you will be amazed by the progress.
4. When returning from long layoffs, start with every other day of easy jogging before increasing frequency after a couple weeks
5. Your first step is to find your baseline – this is the distance you can run without pain during the run and for 48 hours after
6.Work below your ‘break point’
7.Allow a rest day between each run and after a rehab day.
8.Progress gradually when comfortable to do so

Before you hit the road again see if you can do the following pain free:
• Single leg stance for more than 20secs
• Walk briskly for 30 minutes
• Perform 15-20 controlled single knee dips
• Do 20-30 single leg calf raises
• Try the 100 high knees and 100 high knees with jump
• Jump, bound and hop pain free. Aim to land quietly, in a controlled manner.

RETURN TO RUNNING AFTER AN INJURY

Return to Running After an InjuryDid you injure yourself and now you are not able to run? First of all, you need to see a specialist. You could wait and see if time will heal your injury but if not, then you have wasted all this time waiting and you could have been given the right advice on how to aid your recovery faster. Make an appointment straightaway and even if it is not something serious at least you will be able to return to your sport with more confidence.The specialist will tell you if you are ready to return to running and help you create a gradual return program. It is quite important to find the level that your injured tissue can manage and stressing it on the right amount, and not excessively, will add to the repairing process. If you’ve been under the guidance of a health professional, they will be able to assess whether you’re ready to get back out there.There are some rules that are worth following before running:1.If it hurts to walk you should not run on it2.Run slowly at first with short walk breaks if needed3.GOOD NEWS: the muscles remember so if you have been running for years you will be able to get back to it much faster. The first 2 weeks will be rough, but you will be amazed by the progress.4. When returning from long layoffs, start with every other day of easy jogging before increasing frequency after a couple weeks5. Your first step is to find your baseline – this is the distance you can run without pain during the run and for 48 hours after6.Work below your ‘break point’7.Allow a rest day between each run and after a rehab day.8.Progress gradually when comfortable to do soBefore you hit the road again see if you can do the following pain free:• Single leg stance for more than 20secs• Walk briskly for 30 minutes• Perform 15-20 controlled single knee dips• Do 20-30 single leg calf raises• Try the 100 high knees and 100 high knees with jump• Jump, bound and hop pain free. Aim to land quietly, in a controlled manner.

Posted by Pure Physiotherapy – Norwich on Thursday, 8 November 2018

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