How to Recover from a Running Injury

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Running is definitely one of the most loved exercises of all time. It keeps you fit, healthy and on your toes (like, literally.) Whether you run for fun, fitness, or to beat your personal best, there’s something special about the freedom it brings.

But sometimes, the unexpected happens. A sharp pain, a strained muscle, or a nagging ache, and suddenly you find yourself sidelined with a running injury. Running injuries are quite common, and while they can be frustrating, they don’t have to be the end of your running journey.

Running injuries can be healed with the right approach. With some patience and the right care, you can recover and get back on track in no time. If you’re currently injured from running or just want to know more about preventing running injuries, keep reading.

How to Recover from a Running Injury?

Get an accurate diagnosis

Guessing what’s wrong won’t get you very far. If you’re limping, feeling sharp pain, or noticing swelling that doesn’t go away, it’s time to get a professional opinion. Visiting a clinic that specialises in sports injuries is a great move. A physiotherapist will assess you, and be able to make a clinical diagnosis and then explain it in a way that makes sense. We will bring the sports medicine research for running injuries to you. Importantly, your physiotherapist can create a tailored plan specific for your body and your goals.

No guessing games. No confusing internet searches. Just a clear path forward.

Follow a Recovery Plan

Once you have a diagnosis, your recovery plan becomes your new running route. This might include strength exercises, stretching, low-impact cross-training, and rest days. It’s all carefully prescribed to help your body heal and rehabilitate in the right way.

Consistency is your best friend here. Doing your exercises as recommended and not skipping the boring ones helps rebuild strength and balance. Your management plan will often include home or gym based exercise and hands-on treatments that support healing, reduce pain, and prevent future injuries too.

Cross-Train and Stay Positive

Just because you’re not running doesn’t mean you have to stay still. Depending on your injury (and your physiotherapist’s advice), you might be able to swim, cycle, use an elliptical machine, and complete strength training.

Recovery is as much mental as it is physical. Keep your mind in the game by setting small, achievable goals. Celebrate injury recovery progress, even if it’s just walking without pain or doing your rehab exercises without grimacing.

Return to Running… Slowly

The day will come when you’re ready to lace up your running shoes again. It will be tempting to go full throttle, but starting slow is key. Begin with walk-run intervals (your physiotherapist will help you understand exactly what the time intervals should be for you). Gradually increase your running time as your body gets used to the movement again.

Listen to your body. A little stiffness is normal, but sharp pain is a sign to stop. And remember, your physiotherapist can help guide your return so that you don’t end up back at square one.

Try Sports Remedial Massage

Part of your recovery and injury prevention plan may involve sports remedial massage. If you’ve never experienced a sports remedial massage, you’re missing out. It’s not about lying down and falling asleep (though you might be very relaxed after). Sports remedial massage involves deeper massage that helps improve circulation, release tight muscles, and speed up recovery.

Ready to Recover Like a Pro?

At Performance Medicine, we know how much running means to you. That’s why we offer expert sports physiotherapy and remedial massage to help you bounce back from injury, feel better, and get moving again.

Our team is here to support you every step (and every sprint) of the way, with treatment plans designed specifically for runners. We work together with you and your team, whether it’s a running coach, or another health professional, to ensure that any plan we prescribe with you seamlessly integrates into your life. Whether you need a full recovery plan or just a tune-up for tight muscles, we’ve got your back (and your knees, calves, and hips, too).

Book your appointment today for running injury recovery, and let’s get you back on track, stronger, smarter, and ready for your next big run!

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