Running is a fantastic way to stay healthy and active, but unfortunately, it’s also a sport that can lead to injuries. Whether it’s an ankle sprain, shin splints, or knee pain, running injuries can be frustrating and limit your ability to enjoy your favorite activity. However, there are steps you can take to help you recover faster and get back to running sooner. Here are some tips from a physiotherapist on how to recover from running injuries.
See a physio and get it assessed sooner rather than later.
The first step in recovering from a running injury is to see a physiotherapist. They can help diagnose the injury and determine the best course of treatment. It’s important to get the injury assessed as soon as possible, as this gives you the best chance to recover quicker and avoid having time off running. Finding the cause of the injury is just as important, if not more important than treating the injury. It’s imperative to get a treatment plan and stick to it.
Getting consistent quality sleep is important for recovery. Growth hormones are released during sleep, which is essential for repairing injured tissues. It’s recommended to get 7-9 hours of sleep each night. If you’re struggling to sleep due to pain, try elevating the injured area with a pillow or taking a mild pain reliever.
Nutrition plays a crucial role in recovery from running injuries. Eat good naturally occurring foods and eat them often, don’t starve yourself or diet. Focus on consuming lots of colorful fruits and vegetables when injured, they are packed with vitamins and anti-oxidants that can help reduce inflammation. Avoid sugar, alcohol, fried, and fatty foods as they can increase inflammation and potentially slow down healing. Make sure to eat enough protein to support tissue repair and aim for a balanced diet that includes carbohydrates, healthy fats, and a variety of nutrients.
Scale it back and cross-train.
If you’ve been injured, it’s important to scale back your training and give your body time to recover. Don’t try to push through the injury, as this can cause further damage and prolong the recovery process. Cross-training can be an effective way to maintain fitness and improve strength while allowing the injured area to heal. Swimming, cycling, and strength training are all great options. Strength training, in particular, can help improve muscle imbalances and prevent future injuries. Focus on things you can do and gradually increase your activity as you start to feel better.
In summary, recovering from a running injury requires a comprehensive approach that includes seeking professional help, getting enough sleep, eating a balanced diet, and adjusting your training. By following these tips, you can speed up your recovery and get back to running sooner. Remember to be patient and listen to your body, as this will help you avoid further injury and stay healthy in the long run.