HOW LONG SHOULD YOU REST A RUNNING INJURY?
The million dollar question, and probably one that most of us have asked at some point during our running lifespan, is “How long should I rest a running injury for?”.
First and foremost, we need to understand that injuries are completely individual, and therefore putting an exact time to your recovery and when you’ll be ready to resume running again is rarely possible. If someone is claiming that in ‘X’ weeks you can lace up the trainers again, then take it with a bit of caution - and make sure you’ve got a logical plan in place.
Too often, athletes ignore niggles until they get worse and then feel a complete rest break will settle pain quicker. This part can be true, as pain does often settle faster with stopping; however, this causes a level of deconditioning that can cause problems when returning to your sport.
There are certain injuries where rest from running is very important, such as bone stress injuries, and a qualified health professional must guide you in this instance. However, most overuse injuries get better with (early) reduced load instead of complete rest.
WHAT TYPE OF running INJURY do you have?
The length of time you need to rest with a running injury can vary depending on the type and severity of the injury. In general, it is essential to listen to your body and follow the guidance of a medical professional who can evaluate your specific condition.
However, we’ve highlighted some general guidelines for common running injuries:
1. Minor injuries: For minor sprains, strains or muscle soreness, a few days to a week of rest may be sufficient. During this time, you can focus on gentle stretching, applying ice or heat, and using over-the-counter pain relievers as recommended by your healthcare provider.
2. Overuse injuries: Conditions like shin splints, IT band syndrome or plantar fasciitis often result from overuse and may require a longer period of rest. Depending on the severity, you may need to take a break from running for several weeks to allow for proper healing.
3. Stress fractures: Stress fractures are small cracks in the bones that typically occur due to repetitive impact. These injuries typically require a more extended period of rest, ranging from 6 to 8 weeks or even longer.
4. Tendon or ligament injuries: Injuries to tendons or ligaments, such as Achilles tendonitis or ankle sprains, can vary depending on the severity of the injury, but it typically ranges from a few weeks to several months.
Remember, these are general guidelines, and it's essential to consult with a healthcare professional who can provide an accurate diagnosis and personalised recommendations for your specific injury. They will consider factors such as your medical history, the extent of the injury, and your overall health and fitness level to determine the appropriate duration of rest.
Patience and gradual return to running are key to ensure a full recovery and prevent future setbacks.
What can you do to help a running injury?
Be proactive! Dealing with a running injury can take a lot of patience and can be a frustrating process - but there is so much that you can be doing to optimise your recovery and ensure that you come back stronger and wiser than ever.
1. Act early and adjust load when you start to feel pain onset
2. Pain must be manageable (less than a 5 out of 10 on the pain scale) and settle in within 24 hours after activity (not worsening week by week)
3. Increase loading capacity: progressive isolated and global strengthening and plyometrics
4. If you must stop temporarily, do you have a clear plan to get you ready for the demands of running?
WHAT activity CAN you STILL DO with a running injury?
This is where strength and conditioning can scratch that ‘training itch’!
For someone who trains as much as you do, suddenly being faced with the prospect of doing nothing can be a daunting thought.
Strength and conditioning allows us to still train, but with the ability to tailor exercises and levels of intensity in a way that we can still respect the injured area and the need for recovery. It gives us the opportunity to focus on areas of weakness that would usually go ignored in the midst of a normal training block and the chance to double down on your imbalances.
We have clients on a regular basis who come out the other side of their injury stronger, fitter and more powerful that they’ve ever been! So rather than wallow in self pity, see this time as an opportunity to be proactive and develop all the other areas of your performance.
Want to know more about how to do it?
Disclaimer: The above information is not a substitute for medical advice and there will be some injuries where it is not appropriate to continue running. If you are unsure, seek help from a health professional.