If you have had the misfortune of suffering a muscle or joint accident, then you know very well how difficult it is to start running again after an injury. Injuries caused by sporting activities are a sort of “side effect” for athletes, especially runners. Whether it’s muscle atrophy, wrong movement or a fall, these injuries force a person to remain still for a long time. The sportsman will have to give up training and competitions, increasing a feeling of fear towards a possible recovery.
In fact, to be able to return to running after an injury, the trauma must be completely healed. That is, you will have to spend a reasonable amount of time resting, following the instructions of a specialist doctor. Starting again to train on the track will be an excellent result if accompanied by adequate recovery therapies. The goal is also to recover self-confidence since fears for relapse are always present.
How to start running again after an injury
1. Do not rush to return immediately after an injury
Athletes feel incomplete when they cannot do what they want, for example by training normally and participating in competitions and competitions. They feel that something important is missing and they suffer a lot.
When they suffer an injury, of a muscular or joint nature, they do everything they can to ensure that recovery time passes quickly and they dream of resuming their routine soon. However, it is advisable to keep in mind that you should never be in a hurry. To be able to return to a muscular character in complete safety, avoiding relapses and without pain, it will be necessary that you have a lot of patience and common sense.
The best thing to do is that you take the right time to heal and feel good. Restarting the competitive activity too early, in fact, could prevent the injury from healing itself completely. Learn to feel your body thoroughly. If you don’t feel safe, walking or even making small movements, then it will be better to wait a few more days.
It is probably frustrating to think that you are wasting valuable time and that you need to train and improve your performance. But to be able to run after an injury, you need to be careful. Therefore, we advise you to be patient and accept this forced break to rest and recover energy to the fullest.
2. One step at a time
When you feel able to start sporting again, warm-up before running very carefully. Most injuries that affect runners are due to the haste to start over and to run with cold muscles. Warming up is a major part of the training, as muscles are prepared for physical activity. Warming up well, you will increase their temperature, promote blood circulation and activate limb mobility.
Now, to start running after an injury, it’s right not to overdo it. Start with a light trot and incorporate small intervals in which you only walk. It will be like carrying out a small test, a check that there are still no discomforts or pains. The most important thing is to stay focused: strive to do everything well, maintain a good posture, move steadily and safely, check the technique, breathing and proceed at a pace not too demanding.
3. Do not despair
How beautiful! Finally, you are running again: the worst is really over. However, you will most likely not be able to run as fast as before. Don’t despair, because you can recover your optimal form simply by working. Keep a regular rhythm for several days and allow your muscles to reactivate. You have spent many firm days, some probably totally at rest and in bed. Therefore, it is necessary to give them time to recover muscle memory. In this way, you can gradually go back to racing as before.
4. Learn from the injury
Do not think of the injury as a mistake, but rather as a learning opportunity. This means that you will have to be more careful and take care of yourself in a different way. Hydrate yourself well, eat in a balanced and healthy way, give importance to warming up and stretch after each workout. These are all details that will make the difference. Anyone who starts running again after an injury knows exactly where he went wrong and will learn to protect himself better.
The ideal way to deal with an injury is to be positive. This way, when you start running again, it will seem less annoying to have to start almost all over again, allowing your muscles, tendons, and joints to get used to physical work again. Whether it is unpleasant or unpleasant, this experience is an opportunity to grow and do things well.
5. Exercises on the trampoline
The trampoline is a valid aid to return to physical activity after an injury. Jogging, jumping or running on a trampoline after an injury is perfect because it allows gradual work without the risk of injury. Since the impact is zero, unlike the ground, it will be a way to stimulate and reactivate the body without too much stress.
But there is one last aspect that is worth considering: change something. Did you get hurt using worn or inadequate sneakers? Buy a new pair! Did the clothes you wore create problems for you? Change clothing. Take advantage of the situation to change everything that may have favored the accident. Like shoes without the right grip or very tight clothes.
Also, strive to add other positive habits that you didn’t have before. How to stretch well after the race or do exercises that can strengthen the muscles to run better. An athlete’s body is his most valuable asset, so take care of it in the best possible way.