WORKOUT -
Ran outside -
7.0 miles/60 mins
easy//144 bpm
This was my big injury.
This post is about how I recovered and so far, have remained injury-free.
{Injuries are different in cause and severity so if you need direction/guidance/a plan of recovery, please go see a doctor!}
1. The first thing that I did was take time off from running – a no brainer because I couldn’t run without pain. I think the sports doctor I saw said to take 6-8 weeks off. (I ended up taking close to 4 months.)
If you have an injury and are running through the pain, chances are you’re making things worse. I know, we’re runners, that’s what we do: we run through pain; try running a marathon.
But injury-pain is different. A lot of times you have to stop running completely to heal completely so if you keep running, you might be just prolonging it.
2. The second thing I did was go see a sports physical therapist. My insurance covered part but I had to pay a nice chunk out of pocket so I only went 3-4 times, but I went in with the mindset of soaking up every bit of information I could. From the PT I learned what stretches and exercises to do to work my core and hip muscles.
3. I started doing it – icing for 10 minutes twice a day (basically sitting on ice packs under my hips), stretching and doing core work.
The stretches that I did and continue to do, from here:
The 3rd stretch is one I do the most (below), but I would Google and watch Youtube videos for other stretches. Search around for stretches for your specific body part. If you have shin pain, sciatic nerve stretches won’t be as helpful as moves that strengthen your shin muscles. doi.
To strengthen my core and hips, I did planks, core work on a stability ball, pike crunches and bridges. Now that I’ve done more barre classes, I think a lot of the moves work similar muscles, and I’d imagine that’s true for Pilates as well.
The PT also had me try to do “crab walks” with an exercise band around my ankles to strength my hip abductors, but at that point it was still painful to do.
4. Besides stretching, I foam rolled and used a tennis ball on my hip, anything to work that area over and loosen it. I remember being in Hawaii and using a champagne bottle to foam roll. Kinda hurt, but hey, you gotta do what you gotta do.
5. Before I started running again, I was professionally fitted for running shoes. Please do this. I went to Road Runner Sports where it’s free: you get on a treadmill hooked up to a camera and they analyze all sorts of things about your stride. The computer shows your pressure points, how your feet roll, where you hit the ground first, etc.
Then you can take all that info and find the right type of shoe for you. (RRS offers a 60 day exchange period, no questions asked which is nice to test out a new brand/style of shoe.)
When I was first fitted, I told the sales associate, “Show me the shoe that’s the most affordable that will keep me injury free.” And my romance with Mizuno Wave Riders was born on the spot.
6. I started running again slowly, still doing all the above stuff, and cross training. Ease back into and take REST days; don’t give yourself 4 weeks to recover and then go pedal to the medal, full board on day 29.
Give yourself time to get back into shape, mentally and physically. Don’t beat yourself up because you’ve lost some fitness or gained a few pounds while recovering. It’s ok, you can get back to where you were. Use other runners/bloggers as tools for motivation and inspiration, not comparison and making yourself feel like crap.
To avoid an injury in the first place, I would recommend doing all the same things I have already mentioned:
-Ice//take ice baths to help reduce inflammation
-Stretch//take a yoga class
-Work your core muscles//strength train//cross train
-Foam Roll//use The Stick to work out kinks and tight spots
-Use proper gear that is specific to your needs//shoe inserts, new shoes, more supportive shoes
-Wear compression gear for faster recovery//socks, shorts, tights
-Try electronic stimulation//this is what the PT first used on me
-Take care of your body outside of running//refueling, hydrating, sleeping more, stressing less, taking vitamins
-Get your head in the right place//give yourself a mental break and let go of the guilt, depression, sadness, loss and work towards health
Any injury prevention or recovery tips to add?
{ 45 comments… read them below or add one }
Great tips! I’ve been adding more foam rolling and stretching this time around because my intensity has picked up.
I have a love/hate relationship with the foam roller. lol
I don’t know anyone who doesn’t.
I love this post. I have been struggling with a knee/IT band injury since my last marathon in December. I took 6 weeks completely off running and when I started back up running, I ended up injuring the opposite knee from trying to run too much too quick. I have since backed off and am slowly increasing my miles. So far so good!
Something that I (and other runners I know) struggle with is admitting that they are injured. (As dumb as that seems) It took me 2 months to finally make a Dr. apt to get x-rays and a MRI. (I’m not proud of this) But I have learned that if something is hurting (like REALLY hurting) then it’s best to listen to my body and go see a professional. (That is why I pay for insurance after all. Right?!)
Thanks for the post!
I’ve taken 6 weeks off as well just thinking, tomorrow it will be better. This plan isn’t working so tomorrow I’m going to the dr. It’s so helpful to hear other runners say that you will run again. Thanks for this post.
It is so hard to admit you’re hurt… Could not agree more. Nursing an IT band flare up because I wouldn’t just admit I had over done it! So glad other runners understand!!
I literally never stretch, but decided that it might be a good idea and that I’ve probably been playing with fire not doing it up until now.
also, thanks for the link!!
This is good stuff and everything I went through during my injury. It’s really frustrating and for some reason all you can think during injuries is that you will never be able to run again the same…dumb. I’m running better and faster now than I ever have so I want to be really smart about staying injury free.
I love love love the stick. I love it more than the foam roller because I think it’s more precise, but I have both and try to use them regularly. I could be better about icing, but I stretch a lot by going to yoga and I always strength train/core work.
There are so many great ways to stay injury free, but I definitely think one of the biggest ways is taking rest days. It’s ok to take 1-2 or more during the week if your body is telling you to, and I think that’s the smartest way to staying injury free!
Great tips!!! Listening to your body is so important.
No race is worth not being able to run again!
I am starting to try and ice more often just because!
Good stretches!!
I want to try Barre classes!
Great post. Cross training helps. Miles on the body are miles, so give yourself a break from impact and hit the bike, elliptical, or pool once a week. Wine helps with recovery too, of course
Thanks for these recovery tips! I’ll take all of the running tips I can get to avoid an injury!
Great tips! After my knee injury last year, I ramped up my yoga practice. I think it’s made a world of difference in overall strength in my core and legs but also flexibility.
Thank you for this post! I love how you fully recovered. So many people I know deal with injuries recurring once they get one in the first place, but I’ve been reading your blog a long time and it doesn’t sound like you dealt with it again, which is so great!
I think the diligence aspect of all of this is key as is strength training. I also find the tennis ball in the piriformis area extremely helpful. Hurts but gets right at the trouble spot!
(Apologies if this is duplicate, but it doesn’t seem to be taking my comments.)
After breaking my foot last September, I am now way more cautious than I used to be when it comes to the run. For me, what has really worked is
1) Cross training. I KNOW every runner hates the thought but I am telling you it is making me FASTER than I was before my injury. I just PR’d a half marathon by 8 minutes… after taking 3 full months off from running and using the most baby step beginner training plan ever (running on 3x a week and swimming or biking on non-run days).
2) Not running two days in a row. This one is really hard, but my sports therapist insisted on it. Maybe it’s all mental, but I think it works. I fill the day with cross training instead.
For me, trying to not be pressured into going at it full speed again is the hardest thing. I have lots of friends who run day after day and they just don’t get why I can’t yet. Sometimes it makes me feel like less of a runner but I just have to remind myself that if I go that route again, I will be back on crutches which is the LAST place I want to be!
I had the hardest time coming back from an IT band flare up. I just couldn’t understand why I couldn’t kick it for good. When I finally took the time to sit down and really think about what the doctor and PT had told me, I figured it out! I had tight and weak hips. So, by doing my exercises only when my IT band was hurting, I was really only putting a temporary bandaid on the problem. Since I have been doing my exercises even when my IT band is not hurting, I have been injury free!!
I think it is key to understand why you got injured, understand how you got better and then apply those lessons to staying healthy!
Bookmarking this, great post. I love those stretches. What area is being iced and foam rolled? When you say hips, is the like the upper-outer butt area?
You have managed to stay injury proof through a lot of miles, I’m really impressed by your vigilance with all the little things that aren’t fun (icing, stretching). Cheers to being a good role model on this stuff!
Great tips! Core work/stretching is so key and it’s so easy to skip it while your body is feeling good and you’re in a rush to get to work, etc. I’ve changed my priorities have started cutting my workouts shorter if needed so that I don’t miss the all important stretch/core time.
Thank you so much for sharing! I have been dealing with a problem for about 1.5 years that I think is piriformis syndrome but it’s difficult to pinpoint. Three PTs, a chiropractor, and an acupuncturist have all been stumped because it has lasted for so long. I’m doing all I’m supposed to do and the pain still returns when I increase my running beyond a mile or so. Only thing I can do is keep on trucking….it has to get better eventually, right?
Great reminder post! Sometimes I want to skip stretching/icing after long runs when I am in a hurry to get somewhere but reading this post reminds me why I shouldn’t!!
Great tips! I definitely needed this right now. I am currently recovering from patellofemural pain in my right knee and it is a slowwww process. I’m still hoping to run my second half marathon on June 1, but I’m nervous I won’t be in (running) shape enough to do it. Just taking it one day at a time for now.
Often, streets (or sidewalks) are laid on an angle to help with drainage. If you run mainly on streets or sidewalks, maybe one day a week consider running the opposite direction (safely, of course!). Or consider running one day a week on a trail or path or treadmill to help keep your hips balanced (and to work on stability).
If you are cross-training, cycling (spinning also) is great, especially if your feet are clipped in — your legs are basically required to work the same and together, so you have a better chance at staying balanced.
Thanks for sharing! This is a good reminder of the importance of cross-training, stretching, core strengthening, and everything else we would rather not do!
This post is so helpful to me right now. I am currently on week 2 of rest and recovery from ITB tendonitis and Peroneal Tendonitis. I’ve been stressing myself out and beating myself up that taking time off from running is the end of the world. I know it’s not, but it’s tough! I’m trying to be diligent with what my PT says and do the stretches and get the ultrasounds done. I’m finally allowed to cross-train a bit and got the go ahead to try swimming. Hopefully in 2 weeks I can go back to spin class. Slow and steady return to activity will hopefully allow a full recovery and a great race season.
Great blog entry. Some valuable info. I swear by my golf ball to roll my feet on. Helps with any foot tightness/plantar fasciitis and also with any calf tightness. I don’t use a foam roller but I do use my stick and find that valuable as well. Visits to my chiropractor every three weeks (who does everything including acupuncture and graston) for maintenance.
Great tips! I try to stretch as much as I can, but letsbehonest…doesn’t always happen. I started standing at work and can already feel a difference. It’s easier to stretch my legs, roll my ankles, and do a few lunges – I can count that as cross-training, right??
Love these posts about injuries! Could you please do one on what exercises we can do while we are off running? Currently struggling with knee injury and I am getting bored of swimming and weight training.
I agree- I would love to know what exercise you engage in when NOT running.
I LOVE the Wave Riders. I just bought my fourth pair. I thought I would try something new and bought the Wave Inspires but they are just not the same.
Great tips girl!! I am a big advocate for strength training and stretching. I saw a HUGE difference in recovery when I started taking strength training a lot more seriously. I still shudder when I look back a few years ago when I would just get ready and run. No stretching or anything.
I still work with my PT every now & then and have learned that *most* running injuries are caused by muscle weakness and/or overuse.
Thanks for the tips. I try to make sure I stretch after a run, and definitely took it easy when my ankle was injured. Before, I didn’t really do any cross training but now I am getting into Insanity workouts and doing yoga. It’s nice to work on other muscle groups. I found that I have pretty bad upper body strength! Go figure!
I’ve never seen a PT or got shoes professionally fitted. I did do one of those gait analysis things at an expo, but back then I didn’t run so I don’t really recall what they told me. I probably need new running shoes, and too poor/cheap/lazy to get new ones right now, but will probably splurge on a pair to reward myself after my half on April 7!
I can’t imagine you not running. These are great tips. I have made it a point to stretch more to help avoid injury.
Great post! All of that is something runners need to be reminded of multiple times—we tend to think we are super humans! I think that proper shoes and cross training are the most important factors in preventing injuries. I have also learned that I cannot run 2 marathons in 2 days. More power to you if you can!
Dont get pregnant.
No seriously I can’t imagine you not running either. Good to hear you were (once) human (for four months.)
In pregnancy and post, your joints are relaxed so you have to be careful about pushing yourself too much (no pun intended.)
Great read SR!
Just to add on, re-evaluate your diet and try to eat as “cleanly” as possible and if your diet is missing something, add a supplement (or two). I know most of us should be getting all our nutrients from our meals if we eat a balanced diet blah blah blah but most of us don’t.
This is an amazing post – I always find it SO helpful to read tips and tricks from those who have had major injuries and come back safely and smartly. I’m trying to head off injury at the prasad pass by being liberal with my rest days, but sometimes those can be mentally hard to take!
For anyone reading: be aware that not all e-stim is the same. Depending on the settings/manufacturer/unit the results you get will differ.
Great post! Really needed this!
I have a question though, how important is it to wear compression socks when running? What is it that they do?
Smiles,
Maia/www.fitskinnyandhealthy.wordpress.com
studies show that compression helps with recovery AFTER running so wearing them post-run. they help circulate the blood quicker which removes the lactic acid faster. check out this post for more details: http://skinnyrunner.com/2012/07/25/compression-101/
Hey, this is my first time commenting on SR! I’ve been reading your blog off and on for about a year, but this post really hit home with me because I went through a very similar situation. Finally someone showed me that I wasn’t stretching ENOUGH or PROPERLY (piriformis, IT band) and once I did that, and learned to ice and rest, I was good to go. Thanks for the emotional tips and a reminder to keep up a positive outlook on it- I really enjoy reading your posts and love that you seem genuine with a sarcastic twist :p
I love using the stick! So much easier than the foam roller…
I’ve never had the cahoonies to ice bath. Its far too painful for me to ease into cold water! Ice packs, ok. Ice bath, no way! I’ll second the compression socks. Soooo helpful in recovery. I can’t wear them during a race though because they compress my toes too and cause chafing and blisters. Someone said try calf sleeves and I might do that when I get an extra 50 bucks or so
I went to road runner as well to get my shoes and they made me the custom inserts but after running in them and doing research I am not so sure it’s a good idea to use them. Just curious if you had them made and use them.
After reading this post, I realized I needed to take a few days off from running to let my hip stop hurting. It has been tough though! I only allow myself to watch my taped shows while I run so I have to wait to catch up on the Housewives but it seems to be helping. Everyday that I don’t run, my hip feels better!!!
I’m injured and trying to focus more on yoga but it’s not the same. I was LOVING running so I dealt with a lot of frustration over my injury.
But stretching, icing, foam rolling, oh my! Makes a huge difference
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