CAN WE HELP YOU? I NEED A PHYSIO NEAR ME!
For many individuals, running is not just a form of exercise, but a way of life. Whether you’re a seasoned marathoner or a casual jogger, getting back to running after an injury or a period of inactivity can be both exciting and daunting. It’s crucial to approach this return with caution to prevent further injury and ensure a smooth transition back into your running routine. That’s where Total Health Physiotherapy comes in. In this comprehensive guide, we’ll explore the essential steps to safely and effectively returning to running.
Return to Running – FOUR Key Steps
1. Assess Readiness to Run
The crucial starting point of any return-to-running regimen involves a comprehensive subjective and objective assessment conducted by a physiotherapist. This evaluation delves into various factors outlined below, providing invaluable insights into an athlete’s readiness to run.
- Pathology and stage of condition
- Irritability
- Stage of competitive season
- Address injury impairments
If a runner is managing the activities below with minimal or no pain it suggests they may be ready to run, and we need to determine their ‘run tolerance’.
- Perform usual activities of daily living
- Walk 30 minutes
- Single leg stand
- Single leg squat
- Jog on spot
- Jump squats
- Bounding
- Single leg hop
2. Determine current ‘run tolerance’
Run tolerance refers to the distance or duration an individual can run without experiencing pain, both during the activity and for the subsequent 48 hours. This measure is dynamic, often fluctuating based on factors such as running speed and surface. Therefore, it’s beneficial to pinpoint their tolerable thresholds and potential triggers for discomfort. Many injured runners can identify a pain-free distance, which serves as a cornerstone for constructing a tailored training regimen. Crucially, if there’s no escalation in symptoms the day after, this established distance can safely guide the progression of their training program.
3. Plan Graded Return to Achieve Patient’s Goals
There are no rigid rules when it comes to training structure and progression after injury and very little research to guide us. The following are suggestions that can be implemented to reduce risk where possible.
- Limit weekly increases in total training volume to approximately 10%.
- Change one thing at a time.
- Plan recovery time into the weekly schedule and consider recovery weeks with reduced volume where needed.
- Allow flexibility in training depending on how the athlete feels, factor psychological and emotional stress into this.
- Plan training based on current capacity and athlete’s goals and consider weekly schedule, medium term (e.g. next 4 weeks) and longer term (beyond 4 weeks).
4. Monitor Response to Training and Modify Where Needed
The return to running phase constitutes a pivotal stage, often marked by potential flare ups or secondary injuries that necessitate careful management. It’s crucial for athletes to diligently monitor both their training intensity and their body’s response to it. Runners need to know what symptoms are acceptable (e.g. mild pain during running providing it returns to baseline within 24 hours) and what is not acceptable (severe pain during or symptoms that last beyond 24 hours).
