5 Top Tips to help Runners make a Speedy Recovery from Injury

As a chartered physiotherapist and avid runner, I understand the frustration and setbacks that come with running injuries. However, with the right approach, you can recover from injury and get back on track.

Here are five expert tips to help you achieve a speedy recovery:

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1. REST AND GRADUAL RETURN

Allow your body ample time to heal by resting and avoiding activities that aggravate the injury. Once the pain subsides, gradually reintroduce running through a structured and progressive return-to-running program. Patience is key.

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2. CROSS-TRAINING

Engage in low-impact activities like swimming, cycling, or using an elliptical machine to maintain cardiovascular fitness without placing stress on the injured area. Cross-training helps maintain overall fitness levels and prevents detraining.

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Photo by Pavel Danilyuk

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3. STRENGTH AND CONDITIONING

Focus on targeted strength training exercises that strengthen the muscles surrounding the injury. This will improve stability, correct imbalances, and prevent future injuries. Addressing biomechanical issues is crucial for long-term recovery. Here are three sessions you can build into your weekly routine modified to emphasize lower body strength, power, and endurance to benefit runners.

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EXERCISES:

• Lower Body Strength

Squats: 3 sets of 8-10 reps

Romanian Deadlifts: 3 sets of 8-10 reps

Single-Leg Squats (Pistols): 3 sets of 8-10 reps per leg

Calf Raises: 3 sets of 8-10 reps each leg

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• Lower Body Power

Plyometric Box Jumps: 3 sets of 5-8 reps

Split Squat Jumps: 3 sets of 5-8 reps per leg

Medicine Ball Slam: 3 sets of 5-8 reps

Glute Bridges with Resistance Band: 3 sets of 5-8 reps

Russian Twists: 3 sets of 5-8 reps per side

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• Lower Body Endurance

Walking Lunges: 3 sets of 15 lunges

Step-ups: 3 sets of 15 reps per leg

Swiss Ball Hamstring Curls: 3 sets of 15 reps

Standing Calf Raises: 3 sets of 15 reps each leg

Plank with Leg Lift: 3 sets of 15 reps per leg

* Remember to warm up properly before each workout, and always listen to your body. Adjust the weights and repetitions based on your fitness level and gradually progress as you get stronger.

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Photo by Ketut Subiyanto

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4. PROPER NUTRITION AND HYDRATION

Optimize your diet by consuming a well-balanced mix of protein, carbohydrates, and healthy fats. Adequate hydration is vital for tissue function and recovery. Remember to hydrate before, during, and after exercise.

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5. SEEK PROFESSIONAL GUIDANCE

Consult with a qualified healthcare professional who specialises in sports medicine or physiotherapy. They will accurately diagnose your injury and provide personalized guidance for recovery, including specific exercises, stretches, or treatments.

By following these expert tips, you can recover from running injuries effectively and efficiently. Remember to prioritise rest, seek professional guidance, cross-train, incorporate strength training, and maintain a nutritious diet.

Stay patient, listen to your body, and soon you'll be back on the road, stronger and faster than before.

Happy running!

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ABOUT THE AUTHOR:

My name is Hollie Maskell, a Specialist Musculoskeletal Physiotherapist. I have been qualified for 7 years now, previously working in the NHS and now working privately across London and Surrey. When the Covid-19 pandemic hit I was redeployed from what most would consider traditional physio the specialist cancer units where I was focused on Respiratory treatments.

During this time I was aware a lot of patients were no longer getting the treatment they needed for muscular or joint injuries and I wanted to continue helping people with injuries. To share as much free material as possible and to provide people with simple injury tips.

Fast-forward 3-years and I continue to share injury tips but have focussed on runners as I am a keen runner myself and treat mainly running related injuries. My mission is to help people get back to running as quick as possible and ensure they prevent injury.

You can follow Hollie here on Instagram for more advice on injury prevention and recovery.

You can also visit her website to book a physio appointment.

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