My Advice for Injured Runners

I’ve been around the injury block many times (unfortunately). So, I’ve garnered a lot of advice for injured runners along the way. Being an injured runner is really hard–perhaps more so mentally than physically.

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In the past five years, I’ve struggled with several running injuries  including a torn hamstring, torn plantar fascia, torn hip labrum, and compartment syndrome in my quad. As a result, I’ve learned how to cope with running injuries and what to expect from them.

Being injured can impact your physical and MENTAL health. I have cycled through intense sadness when thinking that I may not be able to run and chase my goals again. I got injured during marathon training just when I began “going for it.” I’ve run most of my whole life but just started taking it seriously when I tripped and eventually tore my hamstring in my build-up to try to qualify for the Olympic Trials marathon. I’ve been in an injury cycle since.

Unfortunately, being injured is a pretty common part of life for a runner. And, there are many common lessons injured runners learned that non-injured runners don’t know about. Below, I’m sharing I’m sharing my advice for injured runners so you may side step the hard lessons I had to learn.

My Advice to Injured Runners

Expect your running gait to change.

This is especially true if you ran with your running injury for some time. Each time I returned to running after healing a running injury, my gait got really wonky. This may be from your body trying to protect you from getting more hurt again or it could be from limited range of motion.

I advise working with a physical therapist who specializes in runners to do a gait analysis and help you address your running form. Otherwise, you could risk compensatory injuries. ⁠ 

You may struggle with the loss of your identity.

You are more than a runner but running fuels the rest of your life. It’s okay to grieve or be angry. I tried to hide my sadness and hurt for a long time. Once I owned it, I was able to move past it and be more hopeful. Losing running allows you to see if you have placed too much importance or self-worth on it. Don’t be afraid to seek therapy if you are struggling with your loss. 

https://www.youtube.com/watch?v=seC-cd-E7YU&t=861s

Do not expect people to understand your loss.

Unless someone is a runner who has experienced a major running injury, they will not understand what you are going through. Find someone who does, get a therapist, or message me! I understand.⁠ 

Being injured can feel lonely. You can lose your running friends–your social, mental and physical outlets which are so important for moms. Other people think running is just a hobby and don’t understand the mental toll not running can take on your wellbeing. Talk about it to someone who will listen and have compassion.

Pain shows you where the boundary lines are. 

Reframe these flares of pain not as setbacks but as a part of the healing process.⁠ They give you information. Knowing that my pain would crop backup through my injury process would have saved me from a lot of heartache. 

You aren’t reinjuring yourself. You’re learning the limits of your injury–a need to stress it to strengthen it (not for bone injuries, however) and sometimes you stress it a bit too much–and learn your current boundary. 

Your fitness is not gone.

And, your fitness will come back faster than you think. If I had known this, I swear I would have saved myself from a lot of heartache. But I truly believed even an extra day off would tank my fitness. However, I found it didn’t take long for the endurance and speed to return. (The same can be true if you gained weight from not running.)

Trying to run a certain mileage or pace in my comeback though only pushed me back further. I wasn’t out of the injury woods until I let go of focusing on the past, future, and the numbers. 

Rest alone is not the answer.

Unless you are dealing with a bone injury, you also need to strengthen.⁠ Non-runners will tell you that you just need to rest but you need to make the injured area stronger. Getting with a physical therapist (ideally one who is also a runner) will help guide you on the right path to strengthen without straining. 

Timelines mess with your mind.

Throw them out. Focus on rehab day by day.⁠

I was told I needed just 4 weeks off for my high hamstring tear. Instead, I took 4 months off running and another 4+ months to return to running. I was miserable until I realized that those timelines are arbitrary. I caution against expecting your body to heal on a certain timeline and get fit by a certain date. For this reason, I also caution against signing up for races until you are out of the woods and your running base is rebuilt. 

Don’t listen to the peanut gallery. 

There will be lots of opinions as to what you should do and it’s confusing.

If I had a dollar for every well-intentioned suggestion from people…well…I’ve had so many people tell me try different therapies, running regiments, doctors, and therapists. I also had people tell me that they never healed…Their story is not your story. 

Stay the course but be open to trying new things if not moving forward (in 4-6 weeks depending on your injury). I also highly recommend getting the injury imaged. I have treated my injuries (like my plantar fascia tear and labral tear) wrong thinking they were one thing and not torn–only to extend the healing process and possibly exacerbate my injury!!

Remember, progress is not linear.

It may move slower or FASTER than you think. I had so many flare-ups during my recovery and then all of a sudden, I turned a corner and felt better. I’ve heard of other runners having similar experiences: just when they almost lose hope, they begin stringing together solid runs. Focusing on the day-to-day helps you stay focused on recovery. 

Find a new routine. 

Focus on what you can do and then use that to replace your running time. Try to stick to a workout routine or rehab routine that keeps your mind busy and hopeful. Swim, cross-train, strengthen, do your PT exercises, etc. I did 100 pull-ups and 200 push-ups a day when I could’t run during my labral tear rehab. 

Focusing on what you can do and strengthening your body will help your mind stay positive as your body heals.

Injuries are not your fault.

This one is important because us runners often blame ourselves. But running injuries happen to almost every runner who wants to get better. And, they often hold lessons and reveal opportunities for growth. 

I blamed myself for a long time for my injuries. And, I think a lot of people in my life thought it was my fault, too. But, growth comes with taking risks–and sometimes taking risks results in injury. (I talk about this in my interview with SELF Magazine about my advice for injured runners).

Countless athletes have come back from injuries mentally and physically stronger.  You can’t fly higher without pushing your limits. Use this opportunity to be a better you. 

I’ve witnessed these experiences in my journey, my running friends’, and the athletes’ I coach. I hope my advice to injured runners is helpful to you in knowing what to expect and what may be common. 

What advice do you have for injured runners?