Running With Injuries: Is It Safe or Risky Business?

Running is a fantastic way to stay fit, relieve stress, and connect with the great outdoors. However, when an injury strikes, it can raise a crucial question for runners: Is it safe to continue running while injured, or should you hang up your running shoes temporarily? In this blog article, we'll explore the delicate balance between running and injury, the potential risks, and the safe approaches to keep your passion for running alive without jeopardizing your health.

1. Understanding the Injury

The first step to determine whether it's safe to run with an injury is to understand the nature and severity of the injury. Not all injuries are created equal. Minor strains or sprains may allow for some degree of running, while more serious injuries like stress fractures or torn ligaments require complete rest.

2. Consult a Medical Professional

Before making any decisions, consult a medical professional, (like us!), who specializes in sports medicine or orthopedics. They can provide a comprehensive assessment of your injury, recommend an appropriate treatment plan, and offer guidance on when it's safe to resume running. Ignoring medical advice can lead to worsened injuries and prolonged recovery times.

*We’ve just created an intensive running assessment evaluation - schedule here

3. Listen to Your Body

One of the golden rules of running with an injury is to listen to your body. Pain is your body's way of signaling that something is wrong. If running exacerbates your pain or causes discomfort beyond a mild ache, it's time to stop and reassess. Continuing to run through pain can lead to further damage.

Here is an easy way to objectively assess this: self-assess your pain on a scale of 1-10. If your pain at rest is <5 then you can do the workout. If the pain increase 1-2 points on the 10 point scale, then you are within an appropriate pain threshold. If it’s >2 then you need to stop. Also, pain should not last >1-2 hours post exercise. That is also an indication that something is wrong.

4. Modify Your Running Routine

If your medical professional gives the green light to run with your injury, it's essential to modify your running routine accordingly. Consider the following adjustments:

   - Reduce your mileage and intensity.

   - Opt for softer surfaces like trails, grass, a rubber track, or treadmill instead of pavement.

   - Invest in new running shoes. (ask us how you can get 10% off at Fleet Feet)

   - Consider walk-run intervals to minimize impact.

   - Focus on low-impact cross-training activities like swimming or cycling to maintain cardiovascular fitness.

At Atomic Physical Therapy we will provide you with an indivdiualized return to running program based on your injury.

5. Recovery Takes Priority

We know that taking time off running is tough but remember that healing should be your top priority. Running with an injury should not be a long-term solution but a temporary measure to maintain fitness or enjoy the mental benefits of running. Solving the issue will allow you to run longer and further while remaining pain free. Always follow your prescribed rehabilitation plan, which may include physical therapy exercises and rest periods, to ensure a full recovery.

6. Stay Patient and Avoid Overtraining

It's easy to get frustrated when you can't run at your usual pace or distance due to an injury. However, pushing yourself too hard can prolong your recovery and lead to more significant issues. Embrace the opportunity to work on other aspects of your fitness and mental resilience while you heal. Cross training is a great way to do this! Check out our partner page to see all of the great discounts around town you can take advantage of to help with your cross training.

7. Seek Accountability and Support

Consider enlisting the help of a running buddy or coach to hold you accountable and ensure you're adhering to your modified running plan. They can provide encouragement and offer an objective perspective on your progress.

Running with an injury can be a tricky decision, but it's crucial to prioritize your health and long-term well-being. While running with an injury may be possible in some cases, it should be a short-term strategy until you're fully healed and can safely return to your regular running routine. We offer a comprehensive running assessment where we do a deep dive into your mobility, strength, load-capacity, gait analysis, and plyometrics. From there, we are able to determine if it is safe to continue running and to create a plan to begin your injury recovery.

Remember that your body is resilient, and with proper care, you'll be back on the road stronger and healthier than ever.

Happy running!