Your Running Injury Needs Treatment
Are you sidelined from running due to injury?
Do you have pain that just won’t seem to go away, even after some time off?
You might need treatment.
In fact, you do need treatment.
Copyright © 2020 Sifuentes Coaching LLC
Rest (Just Rest) is a Bad Plan
Rest is an important part of injury recovery but it should never be considered the whole plan. Rest allows pain, inflammation and irritation to settle down which is an important first step when injury occurs. But rest paired with “doing nothing” does not heal injuries.
Of course, sometimes rest plus doing nothing seems to work. The pain disappears and we shrug it off. But for running injuries this is the exception, and still runners commonly default to simply hoping their pain will go away.
This rest-and-do-nothing approach to injury is wishful thinking. All injuries should be respected and given the appropriate attention. Very often, injuries that could have been resolved with treatment end up stretching on for weeks and months without intervention.
Doing Nothing Does Nothing
I have lost count of the conversations I’ve had with runners regarding their injuries.
Me: When did the pain start?
Runner: Oh, a few weeks ago, a month ago, perhaps months ago!
Me: In that time, what kind of treatment have you had, if any, or have you just been resting the injury?
Runner: Just resting it.
At this point I begin strongly encouraging, recommending, pleading with the runner to seek treatment to identify and address the root problem.
For example: a painful achilles might be caused by stiff ankles. A plantar flare up might be due to tight calves. A hamstring pull might be due to pelvis misalignment. A sore back could be due to weak or under-active glutes. The possibilities are endless. Rest will help the pain settle down but it won’t fix the root issue.
Accelerate Your Recovery
Very often, after finally seeking treatment a runner will report back to me with major improvements - often in as little as a single appointment. (A single appointment is rarely enough, but can still offer significant help.)
In many cases, it’s not even necessary to wait for complete healing before getting back to running. Easy running or jogging can continue while an injury is being treated - as long as the pain is low, manageable and is steadily improving toward 100% recovery.
Some injuries like bone fractures require a minimum amount of rest regardless of treatment, but treatment and a strengthening/corrective exercise plan that can be done in conjunction with rest will accelerate the return to running after the rest period.
Do Not Delay
When a little pain pops up it’s reasonable to take a day off running, do some self-therapy, ice or heat as appropriate, and see where things are at the following day. (See? Rest AND self-treament.)
However, if any pain lingers without significant improvement in a couple days, it’s time to schedule an appointment for treatment. Sometimes it’s not possible to get in right away, so scheduling immediately makes the most sense. If you are feeling better by the time your appointment rolls around, that is amazing, and you can cancel the appointment.
Finding Help
If you do not have a go-to PT, AT or athletic massage therapist, keep in mind that not all therapists are the same and sometimes a certain treatment will not fix the issue. Therapists are not magicians and often we need to commit to at least a few sessions. If you aren’t experiencing improvement, get a second opinion.
Do not let this be a detriment to seek treatment! Just get started. Do a little research - google is a great tool - and you will be able to find someone who knows more than you. Someone who will be able to help you get back to running ASAP.
Related Content
Return to Running: Injury Comeback
Massages - Get One (how to find a good therapist)
Survive Your Training (tips on self-therapy)
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.