Injured and some Post Injury Guidelines
So, incredibly I re-injured myself early February playing tennis! Somehow strained my quadricep of all things, which I have never injured before. So, fours weeks fully off all exercise, 2 of which were work travel. Now, I am re-starting a post injury running program with the app Runna which is 6 weeks. I had just finished it and now starting again! 😦.
Here's what Chat GPT told me about getting back into it after injury.
Write some brief tips how to get back into running after injury and how much time to have off for various injuries. Should you stop completely exercise during that period? Summarize best practices and guidelines.
Getting Back Into Running After Injury: Best Practices & Guidelines
General Recovery Guidelines
- Listen to Your Body: Pain is a signal—don’t rush back too soon.
- Follow the 10% Rule: Increase mileage gradually, no more than 10% per week.
- Start with Low-Impact Activities: Walking, swimming, or cycling can help maintain fitness while reducing impact.
- Strength & Mobility Work: Focus on core, glutes, and flexibility to prevent re-injury.
- Use the Run-Walk Method: Start with short run-walk intervals before transitioning to continuous running.
- Proper Footwear: Ensure your shoes provide adequate support and cushioning.
- Warm-Up & Cool-Down: Essential for muscle activation and recovery.
- Hydration & Nutrition: Support healing with proper fluids and a balanced diet.
Time Off & Exercise Modifications for Common Injuries
| Injury | Time Off Running | Should You Stop All Exercise? | Best Recovery Approach |
|---|---|---|---|
| Mild Strain/Sprain (ankle, calf, hamstring) | 1-2 weeks | No – low-impact activities like swimming & cycling are fine | Ice, compression, stretching, and strengthening exercises |
| Shin Splints | 2-4 weeks | No – cycling, swimming, and strength work are recommended | Gradual return with soft-surface running and proper shoes |
| Stress Fracture | 6-12 weeks | Yes – avoid weight-bearing exercise initially | Focus on swimming & strength training, gradually reintroduce weight-bearing |
| Plantar Fasciitis | 3-8 weeks | No – swimming and cycling are good alternatives | Stretching, massage, orthotics, and gradual running progression |
| Runner’s Knee (Patellofemoral Pain Syndrome) | 2-6 weeks | No – avoid high-impact but keep up strength training | Strengthen quads, glutes, and hips; check running form |
| IT Band Syndrome | 2-4 weeks | No – focus on strength & flexibility | Foam rolling, hip/glute strengthening, avoid downhill running |
| Achilles Tendonitis | 4-6 weeks | No – cycling or swimming can help maintain fitness | Eccentric strengthening exercises, avoid speedwork & hills |
| Hamstring Tear | 4-8 weeks | Yes, initially – progress to non-impact work | Gradual strength-building & stretching before resuming running |
When to Resume Running
- Pain-free at rest and during daily activities.
- No swelling or discomfort when walking.
- Able to perform low-impact activities without pain.
- Cleared by a doctor or physiotherapist for serious injuries.
By easing back into running mindfully, you’ll reduce the risk of reinjury and come back stronger!