Getting back to running after an injury can be exciting, but knowing when and how to start running again isn't always straightforward.
Whether you've been dealing with knee pain, an ankle injury, Achilles tendinopathy, hamstring pain or another running-related injury, returning too quickly can cause symptoms to flare up, while waiting too long can lead to unnecessary loss of strength and fitness.
A gradual and structured return to running program can help you rebuild your capacity and confidence.
When can I start running again after an injury?
There isn't one specific timeframe that applies to everyone. Your return to running will depend on the type and severity of your injury, your symptoms, your strength and the demands of your usual running.
Before returning to running, it's useful to have a reasonable level of pain-free or well-tolerated walking and daily activity, along with sufficient strength and control in the muscles and joints involved.
Your physiotherapist can assess these factors and help determine whether you're ready to start running again.
Why shouldn't I just start where I left off?
Running places considerable repetitive load through the muscles, tendons, bones and joints of the lower limb.
After an injury, your body's capacity to tolerate this load may have decreased. Even if you feel relatively good, jumping straight back into your previous running distance, pace or frequency can exceed your current capacity.
This is why gradually rebuilding your running load is such an important part of rehabilitation.
How should I return to running?
A return-to-running program should be individualised, but some general principles include:
Start with manageable amounts: your first few runs should feel relatively comfortable rather than testing your limits. This may mean starting with shorter runs or using a walk-run approach.
Build gradually: increase your running volume progressively rather than making large jumps from one week to the next.
Change on variable at a time: rather than increasing distance, speed, hills and training frequency at the same time, gradually introduce different demands as your body adapts.
Allow adequate recovery: you may need more recovery between runs when you're first returning from injury.
Keep strength training: strength training should remain part of your rehabilitation even after you return to running. Building and maintaining strength can help your muscles and tendons tolerate the demands of running.
What do I do if my pain returns?
Some mild symptoms don't necessarily mean you've reinjured yourself. However, a noticeable increase in pain that continues to worsen or remains elevated after running may indicate that your current training load is too high.
Instead of abandoning running altogether, your physiotherapist can help you adjust factors such as:
Running distance
Pace
Frequency
Recovery time
Strength training
The aim is to find a level of running that your body can tolerate before gradually increasing the load again.
How can physiotherapy help me return to running?
A physiotherapist can assess your injury, strength, mobility and running-related demands to develop a progressive return-to-running program. Your rehabilitation may include targeted strengthening, balance and control exercises, running drills and gradual exposure to the specific demands of your sport or training.
For runners in Shenton Park, Subiaco, Daglish, Nedlands and surrounding Perth suburbs, physiotherapy can be particularly useful when you're unsure whether you're ready to return to running or you're experiencing recurring pain every time you increase your training.
Remember
Returning to running after an injury isn't simply about waiting until the pain disappears. It's about building your body's capacity to tolerate the demands of running again. A gradual increase in running load, combined with appropriate strength and rehabilitation exercises, can help you return to running and reduce the likelihood of repeatedly aggravating the same problem.
Been sidelined from running by an injury? Our Shenton Quarter physio’s can help you develop a structured plan to get back to running safely and confidently. Interested? Book now!