The Best Ways To Recover From A Painful Running Injury

Written by: Chris

Updated on:

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We can all agree that runners make the healthiest group of injured people. Unfortunately, even with a perfect form, injuries are unavoidable and are always undesirable side effects of exercise. It should nonetheless stress you less given that you can get back to form by simply observing a few basic rules.

As a runner, you must never be scared of injuries, but if you get injured while running, try and avoid overuse; lest you sustain more injuries.

Some of the common injuries you can sustain as a runner include plantar fasciitis, iliotibial band syndrome, stress fractures, and hamstring injuries, to mention but a few.

Are you among the many that are faced with the dilemma, “how do I get back on the road?”? You’ve come to the right place. Here we provide you with simple solutions on the best way to recover from a painful running injury.

The Art of Rest

A man lay down on the sofa resting his legs

As a runner, you can reduce your chances of getting injured by simply learning how to run faster like a professional. Professionalism in this context entails wearing a good pair of running shoes, warming up, stretching, varying the terrain you run on, cooling down, listening to your body, and most importantly, stopping whenever something does not feel right.

Rest is paramount for proper healing, but trickier all the same. Let no one deceive you that you can always fix your every problem with exercise. Regardless of how therapeutic it may seem at the time, continued exercise when injured can only worsen your situation.

So, before and after medication, give yourself a proper rest before thinking of getting back on the road.

Try Some Ice

Most injuries often start with inflammation. Waiting until you have inflammation is a bad idea. It is not difficult to know that you have an injury and, as a rule of thumb, always use ice in a session of not more than 20 minutes to prevent nasty skin damages such as frostbite.

Even if the injury is severe, keeping it cool for a few minutes will always reduce the pain, giving you some all important peaceful rest time as it recovers.

Start Heating

If the pain persists after two or three days, it might be an indication that you now have a blood flow problem. You can increase blood flow and speed healing by introducing heat to the spot using a heating pad.

Just be sure not to overheat as this may result in further complications.


A female runner stretching out before starting to run

Note that the absence of pain is not an indication of full recovery. Even after the pain is gone, always gently take your joints and muscles through a range of motion in order to reduce stiffness.

Be gentle with yourself and take it slow. Achieve the most out of your stretches by maintaining good running form.

Tape Your Injury

With a Kinesiology tape, you can easily reduce swelling by taking pressure off overused muscles. The tape can also cut on pain, allowing you to heal in peace. Should you feel that you are fit, this tape can help you when undertaking other light exercises, such as swimming.

In Conclusion

The best way to recover from a painful running injury is by simply taking things slow. When you are injured, give yourself time and try some of the tips we have discussed in this article. Should you continue to suffer, kindly visit your doctor for further testing and treatment.

Disclaimer: The content provided on this website is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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