Injured and some Post Injury Guidelines

Author

Brett Stark
April 16, 2025

So, incredibly I re-injured myself in early February playing tennis! Somehow strained my quadricep of all things, which I have never injured before. So, four 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 re-injury and come back stronger!