Many of the running injuries we see are when a patient has performed a sharp increase in activity (running), especially after a long period of rest.
A thorough assessment usually finds a strength deficit combined with less than optimal biomechanics.
In our treatment we provide rehabilitation exercises and cues to correct their biomechanics. But the big question from the patient remains….
My short answer is very soon. Factor in a day or two to let the injury settle then patients can start not long after.
Most of my patients start back with a Jog:Walk program.
Now depending on the severity of the injury, fitness of the patient and upcoming goals. We start with:
There are a few reasons why this is a fantastic way of getting back into running:
As pain and strength allow we increase the program to:
2 min jog: 1 min walk -> 3 min jog: 1 min walk and so on. This allows a small increase in load to the tissues, helping them slowly adapt to increasing efforts.
When you can run 4-5 minutes with little pain, it is usually safe to go back to continuous jogging.
Now some patients find it very difficult to go from a 40-60min+ jog to a much shorter session, but:
As most runners know… ‘You can’t tell a runner that they are not allowed to run’.
A Jog:Walk program is a great way of returning from injury but it is also a good introduction to interval training which can greatly improve your fitness and more importantly your personal bests.
If you need some guidance or a running assessment please contact the clinic on 9882 2020 or firstname.lastname@example.org