Of course, utilizing the right gear goes a long way in helping prevent injury. Wearing shoes that put your foot in a natural position like Altra, allows the body to move more naturally thereby avoiding some of the harsh impact normally associated with running.
But the reality is that no one is immune to injury. The daily routine of logging lots of miles almost inevitably leads to some type of tweak or twinge that will set you back.
Running Times said it best in a recent article noting that “we are all, at all times, on a continuum between being unable to walk to running freely without pain -- the closest we can come to being "injury-free" -- yet even then we're managing defects, weaknesses, imbalances, scar tissue and the stresses of the activity itself.”
Injuries can be just as difficult mentally as they are physically. As a runner currently recovering from both a foot and hip injury, I can testify to the frustration that comes along with being hurt. Your normal routine is out the window and you can feel all the hours you put into training slowly slipping away.
The good news: an injury doesn’t have to mean weeks of frustration and nothing-ness. In fact, the time away from running can be extremely productive. Use the following tips to stay positive during an injury and make progress with your fitness level despite being off the pavement.
Set Goals & Prioritize
Most of us set goals for improving their times or winning events. However, when injuries strike, all of those goals for which we were striving change. As an athlete, you are used to working towards accomplishing something, so it’s important to channel that drive into your rehab. It’s important to recognize that with injury, small changes are big deals. Rather than paying attention solely to the end goal, stay positive by pushing yourself to get a little bit better each day. This constant progress will help to elevate your mood and keep you positive during recovery.
*For more serious injuries, talk to your surgeon and physical therapist about what the rehabilitation process is like and them educate you on milestones you are likely to experience throughout the recovery as well as obstacles you might face.
Embrace the Moment, Refocus Your Plan
You had some big goals when you started your training regimine, and now is the right time to reassess them and make adjustments. Stop and take inventory of where you are and where you are headed. Try to embrace your time off from running and realize that rest is an extremely important part of your recovery process. The first day of your injury also marks the first day on the road to recovery. Keep focused on the bigger picture, and adjust your goals accordingly.
Cross-train Instead of Running
While you're resting your injury, cross-training is one way you can help maintain your fitness (as long as your physician gives you the okay). Most of us can continue to cross-train in the pool through even the worst running injuries. Cycling, cross-country skiing, and riding an elliptical also offer alternative ways to keep the cardiovascular system primed during this period of forced rest. The continued activity delivers oxygen and nutrients that aid your body in repairing itself. All this helps keep us in a healthy routine and speeds up our transition time to normal running once we're cleared for activity.
Heal Stronger
Many times an injury will provide an insight that you may have previously overlooked. A runner that ends up tearing a muscle may determine that the muscle was tight and weak. A once a week yoga class and some specific strengthening exercises could make that muscle far stronger and more flexible then it had ever been and increase your proficiency.
Use the opportunity as a mental break to rejuvenate your mind and body. Rather than lying on the couch waiting to attack the roads again, continue with your usual workout schedule but emphasize aspects that are often neglected like foam rolling, stretching, and strength training. Provided these activities don’t aggravate your injury, they can offer the perfect distraction while also improving your fitness for when you’re ready to get back at it.
Slow Down
This is a vital tip that not enough runners adhere to. If your injury is temporary, allow yourself enough time to heal properly. If you're over anxious to get back to the pavement or trail, and rush the healing process, then you may set yourself up for another, more serious injury which may cost you even more time. Rushing the healing process so that you can get back a week or two earlier is “penny wise, pound foolish.” That is, you might get back a few days earlier, but because you didn’t wait those extra days to heal properly, you may end up developing a chronic injury that could keep you out for extra weeks and even months. Remember, sometimes the fastest way of coming back is the slowest. GO SLOWER, ARRIVE SOONER!
STAY POSITIVE
A positive outlook—as hard as that may be to summon—may be your greatest weapon. Research reports that athletes who use positive self-talk and set goals for their rehab experience 'exceptional recovery.' So if injury befalls you and anger sets in, go ahead and be angry for a few days, but then start looking forward. Set rehab goals so you can celebrate small successes. Remember that you're goal is not just to recover, but to heal stronger both mentally and physically.
In the End
True, dealing with an injury can be a very stressful experience, but in the end, by choosing to view the injury as another challenge to overcome, you can return a stronger competitor. Be realistic in your goals and expectations and take the necessary recovery time. Once recovered, you'll not only hit the pavement with renewed vigor and passion, but you'll have learned a great deal about yourself and your sport along the way.
