Returning from injury

I know what you are probably thinking during an injury: I want to be out running on the trails, the road, whatever.

These same feelings are colliding about in my head when I am sidelined with a strain, a sprain, or anything else that makes running impossible. I'm not sure if it's the fact that running relaxes me, is a mental medication of sorts, or if I imagine I can feel myself getting out of shape, but I hate taking off extended periods of time from running.

Don't let the desire to run when you are injured make you do anything stupid, like run on an injury that isn't fully healed.

Helplessness during injury often makes us want to do one thing as soon as we're healthy, and that is run far too much. This sometimes takes the form of general overtraining on muscles that are unused to the effort because of the time you took off. Often, however, the problem is just trying to do too much the first day back.

I'm the first to admit, when my body is ready to go again, I often push it to its limits. After a hamstring strain, and severe under training, I ran 11 miles in 20 degree weather. This was not, however, the smart thing to do.

What would have happened if I aggravated the injury halfway through my run? I don't even want to think about hobbling five miles home in the cold.

Overestimating ability is dangerous, especially when your body has reached its threshold and the weather is particularly unforgiving. Limiting yourself on your first run back can be more of help than hindrance.

Don't expect to begin where you left off before your injury.

Make sure to wade, and not jump, back into your training schedule. Depending upon the length of time you were out, limit your first week or two to just a fraction of your peak mileage. You might discover that your legs are sore again after runs that they once finished with little effort.

Another key to easing the transition from injury is to sustain measures that prevent injury. If your injury was a strained muscle, continue using heat treatments through the recovery period. This will help keep you from aggravating the same problem. If you sprained an ankle or have shin splints, using ice or massage can manage the pain and promote healing.

Make sure to continue good health practices such as eating right, getting enough sleep, drinking plenty of water, and taking vitamins. These habits promote good health, and can only help your body regain its former strength faster.

Whatever systems you adopt after an injury, make sure not to do too much, too fast, and your road to optimal training should be decidedly smoother.

So be careful and patient, and you'll once again be tearing down those trails.