As an active person, few things can be more infuriating than suffering an injury. If you’re a runner and this happened to you, it’s easy to get back on track. However, if you don’t take precautions when you do so, you can re-aggravate or worsen your initial injury. At Block Sports Chiropractic & Physical Therapy, we don’t want to see this happen to you. To keep you healthy, we’d like to offer some beneficial running tips for after an injury.
Ease Back In
After taking some time off to heal, you can’t expect your body to back to full strength the second you’re cleared to start running again. Pushing your body too hard too fast is a sure-fire way to cause more harm. To avoid this, our team recommends you ease back into your running habits. Before you begin to run again, make sure you can walk for at least 45 minutes without experiencing pain from the previous injury. Once you can do this, you can begin to work up to a light jog.
Build Your Strength
As a runner, you may assume that cardio training is the best to get back to running. However, increasing the amount of strength training you do can mitigate the chances of becoming re-injured once you begin running again. Examples of some great strengthening exercises include:
- Calf raises.
- Step ups.
- Back extensions.
- Jump Squats.
Get New Gear
Those who do not replace their running shoes often enough increase their chances of becoming injured. It may have even been the reason you became injured in the first place. Experts recommend that running shoes should be replaced after they’ve been used to run 300 to 500 hundred miles. If you’ve shown loyalty to the same pair of shoes for a long time, consider replacing them before you start running again. Your new pair should:
- Offer ankle and arch support.
- Fit snuggly, but not tight enough to cut off circulation.
- Have an uncramped toe box.
At Block Sports Chiropractic & Physical Therapy, our team is in the business of keeping people healthy and active. If you’re looking to make a return to running after being injured, it’s essential to have a plan in place that will keep you protected. For more tips on how to stay healthy after a running injury, contact us today!