How To Return To Running After Injury
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- เผยแพร่เมื่อ 30 มิ.ย. 2024
- There's nothing worse than being sidelined with a running injury! Learn how to return to running after injury with these tips from Coach Nate.
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I’m finally coming back to running 6 months after breaking my ankle. Hoping to be strong enough to run a 5k in November of this year!
U will
I’ve been injured for 6 months as well how are you doing now are you back to how you was before... plz reply
It's a year since I fractured my ankle...I've become sedentary and complacent. Getting inspired to start again 💗
I just broke mine...
How long did it take you to get back where you were?
I appreciate your videos. It can be mentally devastating to be pushing yourself and hitting amazing goals only to find yourself injured. These videos are great inspiration to become healthier and stronger holistically to prevent injury and get better results. I'm still a bit limited but these videos make me feel better because I have a plan of action!
Unfortunately, those side-lining injuries are something many, many runners have experienced- and they absolutely can be heartbreaking. So glad to hear the videos have helped you start to plan your next steps- literally! :)
With COVID I went from running twice a week (at 3 months postpartum) to 4-5 days. Plus I was breastfeeding and not taking supplements. It was a recipe for disaster. I’m on Week 13 of recovery from stress fractures in both tibia.
As devastated as I was initially (I will miss out on running the Berlin marathon), it was a blessing in disguise. My new goal was to get my frame as strong as possible via strength training (thank Heavens for Peloton classes!!!). It has made a WORLD of difference in my recovery both physically and mentally. As runners it’s so easy to skip the strength training and stretching. But they are monumental in keeping our frame nice and strong. And more importantly - injury free! Cross training on the bike also helped me keep up and improve my cardiovascular fitness.
I just started running again this past weekend. I’m easing into it with just light jogging/walking for no more than 30 min (x2 per week) because I’m terrified of re-injuring myself but I know it will be worth it long term.
To all my fellow runners dealing with injuries: keep up the good fight. Don’t underestimate the power of strength training and cross training! You will be a stronger, faster runner because of it.
Im mentally devastated after my severe lower back injury...14 days left for first 10km after injury...i still got pain...but i cant afford to be in bed rest anymore...pray for me fellow athletes
How are you now?
How is it going now ?
i’ve never been a runner but i broke my ankle back in february so i’m just itching to run! i’m gonna start by trying to do a mile and go from there! thank u for this video !!!!
I love your videos. Just the right amount of info and presented really well. Thanks!
Thanks so much for this; cannot wait untill i start running after my pelvic fracture injury. 👏
Always so insanely helpful, love this guy! The strengthening exercises you guys recommended targeted my problem areas and now I'm stronger than ever, thank you so much!
Thank u so much for this video I had snapped my tibia and fibula 5 months ago and I finally feel like I can start to get back in the swing of things 👌
Great video! Taking it slow will be a challenge but I will try.
This video couldn't have come at a better time, I'm currently recovering from a stress fracture and should be medically cleared in a few weeks. I'm so excited!
Thanks for your very interesting videos. They help a lot!
Very helpful! Thanks!
Omg. Loved it🖖🏼 Getting better here. I injured my left femoral quadriceps and I’m coming back slowly as you suggested. Great video. Cheers from Baja, Mexico amigo!!
great video.listen to your body that will always tell you when it s ready or not to go back on the run..after an injury you have to start back to basics, time and rest are the best healers..❤ from ireland
I love your videos. I had a hysterectomy 7 weeks ago and feel great. Dr gave me the green light to running and strength training. Any advice.
Thank you so much for this! It’s 1:30 in the morning and I’m missing running. I’m not yet ready to come back. Have not run since early February but I’m watching videos like this to get the mind ready. Love these tips and makes so much sense to look at the entire body and habits not just with running but everyday life. Thank you! See ya soon!!
Did you ever get back to running? I rolled my ankle last Sunday and missing running so bad. Good luck
Great tips 😁👍🏼
Awesome video, thanks!
Cheers guys greetings from Ireland
can you please do a video about increasing your training quantity without going back to injury ? please
Devastating plantar fascial rupture on my first marathon, made it 18 miles and I’ve been out on injury for 3 months now after running damn near every day for a year straight. I hope I can find some success with your advice. Thank you.
When he said “hit by a taxi cab” I really felt that cause I broke my leg when I got hit by a car
On my 13th week after an ankle break and foot fracture. I miss running my 12-15 miles a week. Going to start running in a week. Thank you for the information and motivation!
How was it?
Cool video. It's certainly a frustrating position to be on. I was at marathon/ultra marathon distances and then out for 9 months with a knee injury, only to then come back for 2 weeks before falling off again with a shin splint (first ever) from super easy 5km efforts. I'm doing a lot of home style workouts to try to get the conditioning of my legs back up to speed. Yeh, super frustrating.
Videos on soleus and gastrocnemius muscle stretches and injury treatment please! They keep tightening up on me in my runs and get to the point where I have to take a week off running to heal. Most stretches I’ve been recommended don’t seem to work for me or I’m doing them wrong cuz I only feel them in my quads or calf muscles
Hello!! I love your videos, they are helping me so much. I am about to go to bootcamp for The Air Force and I have been running for about 6 months and I suck. For one my footstrike is so heavy and my legs feel so heavy. I'm having a hard time finding my natural and Correct way to run. I am practicing the pushing through the hips and good posture and I know it might take some time. But how would you recommend I run for like a 30-45 minute constant run? Should I approach that with longer or shorter strides? I do need to have good speed but I also want to have good endurance to be able to run the whole time. This is where I'm not sure what approach to take. Please help!!!
Ok, I was hit by a car and shattered my ankle. It's nearly 5 months later and my PT just reintroduced 1 min. jog, 4 min. walk. What could I do to help prevent injury when returning? I was about to start running half-marathons right before I got hurt, so I'm having a tough time dialing it back
What about for new runner how to build up endures and my calf's and knee tightens make me what to just walk back home but if feels like it's going to explode so much scar tissue inflammation
Returning soon from shin splints. Like the idea of squats mid runs, I need tobstrengthen and slow down rather than focus on pace. Great video thanks
How did you overcome shin splints?
Hey Nate, what do you recommend for returning to running after an extended injury break of 6+ months? Do you have a suggestion for a safe time or distance and how to build up from it?
Thank you!!!!! Fantastic!!!!🌹🌹
About a decade ago I sprained both my ankles within a year of eachother....twice. Lets just say I had a drinking problem. Now, I run and excersize. The first 20 min run, I couldn’t move my feet after. I looked 90 years old going up/down the stairs. Since then, I havent gotten AS sore. I feel like these injuries are haunting me and I fear I will never be able to do more than 4 miles. These videos are really helpful in ideas and advice, I hope to do the two week training soon. I will stretch/cross train/ do short runs mixed with walking. I have to be super patient with myself and forgiving. Thanks for all the good videos! I will let you know if I ever get to that 10k.
Please keep us posted and download our app to get chatting with the rest of the runners!
after a knee surgery, when adding little jogging back in...are you supposed to start running on your toes?
Any guidance on recovery time for 5th metatarsal fracture.. 12 weeks gone doc says 6 more to go.. was regular at 10k runs before. Planning half marathon in Jan 2018.. you have been a wonderful help so far...
You could do an injury consultation with our running doctor Kyle Bowling: therunexperience.com/injuryconsultation
18 weeks for a 5th metatarsal fracture?! I’m no doctor, but that sounds excessive.
Hey, I just started watching your vids, I was a runner for a long time but after an injury causing sciatica and QL pain I’m having trouble walking...I miss my 3-5mil runs, will these work to stretch those out so I can get back on the hardtop?
I just think of it as mental, and go through it
Then you obviously dont have a serious injury. Good luck on not acquiring one with that attitude.
m long jumper nd sprinter how can I recover my strength nd endurance
I fell on my knee ice skating. Landed hard and bruised which was a bit painful (limped for over 2 days). I'm sure it's not a ligament issue as I can weight bare. But I did 6k easy run and worried it made it worse. Sucks. My marathon is in early April and it's January. I was half marathon (maybe not race pace) fit before
How to strengthen knee after tibia and fibula fracture..it happened in jan..now i am trying to start all my sports but feeling some knee pain..i am need a patella band while running or what to do..pls advice..i am 15yrs boy..i do athelitic..running hurdles and cricket fast bowler
I haven't been able to run for over 2 years because of an injury. I'm almost back to being able to run and I can't wait
Did you get back to running?
I rolled my ankle last week and missing running so bad.
@@wiposter9296 I actually just ran a mile for the first time in forever about a week ago and I want to run again but have been having a little bit of pain every now and then so ive been a little too paranoid lol. Im just trying to take it super slow
Man, hope you manage to ease back into it. I wasn’t able to run for 2 months because of a groin injury and went crazy but 2 years is scary...
@@robertpetrov1343 yeah its rough lol. My leg is supposedly healed now but still hurts to touch it and gets a little sore after workouts
@@robertpetrov1343 thanks, it's taken a little longer than I hoped but am starting again... ran 3 days ago feel good now but going to wait until Sunday and see if i can run every third day, Thanks!
Nate I've been having slight pain near my shins for awhile now, I've been limited to running every two days on turf in hopes to recover 100% and get back road running. The problem is that the pain just doesn't seem to leave even though I've iced after every run. should I just take a week off? plse help 😧
Running meditation.
I started kettlebell training after a running injury. Now I'm a kettlebell enthusiast that likes to run
Perfect! Hope you mention ankles.. ran my first 10k in 1 hour then fell off my bike next day and not sprained my ankle i think it hit it on the concrete and it swelled up, haven't ran for 16 days its killing me not running! feel like im losing the progress i dont know weather to run just 3 mile then 4 miles etc or take it easy with a couple 2 miles when coming back
Ganja Caliphate
hey a good way to keep up the aerobic capacity would be rowing, kettlebell swings, airdyne bike, ski erg. etc. anything non impact for now i have a sprain and this is what i do to manage, go at the same cardio output as your run as well, to ensure that same feeling :)) use HRM whatever gets you to that same aerobic capacity you had prior to injury. If your long distance perform for 30 min circuit (about as long as 3-4 mile run) with kettlebell swings and ski erg, maintain your THR you wont miss a beat when you can comback to run full form. Ankles i would def work through the stiff points with tons of mobility from kelly starrett and the like who give great info on opening and finding those missing ranges.
Ganja Caliphate heaps of things u can do to maintain strength flexibility and aerobic ability.
awsome video man... subscribed
100 subscribers without a video? the dream *-* subscribed.
100 subscribers without a video? the dream *-* i feel the same way
i subscribed to his *AND* to your channel xD get 100 fam
I've dealt with a couple of recent injuries. The first was the result of not warming up properly and then pushing too hard. That cost me 3 weeks. Then, dropped a weight on my toe (OUCH!!!). Thankfully, nothing was broken, but it set me back another 2 weeks. I'm sure that I lost some running fitness during the time off. Do you have any suggestions on how regain your previous fitness levels? Or it is just something that takes a while?
I rolled my ankle 4 wks ago and after 2 wks hit podiatrist who put me in a boot. Still have 3 wks to go but have been doin chair cardio. Once I get out of boot hopefully oct 25th can I start slowly runnin?
I have a PCL partial tear, that was 4 years ago I joined a running group but although i do BMF classes which are quite hard, maybe i have run for too long to start with? I did 5k on the first class then 8 and 7 after. my knee hurts, Am I getting myself injured again can i still run if or ditch the running altogether? Thank you
thnx. I had a ankle twist at 10th of May. I'm so afraid how I return to my rutine !!!!!
Make sure you rehab that ankle correctly, they affect your mechanics sooo much, better send that extra time in the beginning than create a condition that spirals out of control. I speak of experience.
Thank you so much, coach Nate. Actually, since 10 or so days ago, I haven't been able to run due to this hip bursitis symptom. I have tried to do stationary bike, elliptical training, and power walk along with lots of glutes and core muscle strengthening yoga or pilates, I feel so depressed without running. Sad... How long should I wait before I get a green light for running?
Good on you to keep working on what you can during the injury! I'd wait for a green light from your doctor! We can't say anything for sure, as we aren't medical professionals :)
Jean I feel your pain, I have Achilles Bursitis I believe from my footwear. Now I'm a few weeks past and getting good range of motion and strengthening the joints quite a bit. I'm hoping to slowly get back out there at a safer pace and be stronger than before.
I knew I was blowing out my ankle a mile before it got bad but I kept pushing it. We get those pain signals for a reason and i know i won't be ignoring them this time around.
You say come back slowly, but what would you suggest for coming back after Achilles heel paiwith only 8 weeks till my first 10k ever ?
Hey Nate. I got a Grade 1/ borderline Grade 2 Archilles injury 3 weeks ago and have worked on my physio as instructed and done some rowing to try and keep up some cardio. Today I actually felt like I might be ready to start running in a few days time.
My question is how should I start running again? I’m a 41 min 10k runner with pretty good form. I got injured in a one-off unlucky accident.
How far should my first jog be and what sort of pace? I’m guessing maybe 2-3k very slow and to stop at the slightest sign of discomfort?
Yes start out easy! Maybe in shifts of jogging and walking to ease into the motion. Pay close attention to form and don't even think about looking at your watch. You'll be back in business soon!
what about run up the stairs
I dislocated my femoral, and got a meniscus tear. Going back feels painful.
Do you ever use ice on knees or legs after a run? thanks
If it feels good to you, do it! We don't believe it works super specifically one way or another though.
hey :) nice video, thanks for the tips. Any recommendations for returning to running from ACL reconstruction surgery (not running related, just a basketball match...)? Thanks a lot!
✊
Does this work after broken bones and surgery?
Once cleared for movement by your doctor, yes!
I got spiked before a cross country race any tips to prevent this?
Hey Eric! What do you mean by spiked?
The Run Experience stepped on by xc spikes
how to overcome from muscle pain after longer run.
I actually got hit by a taxi and tore my meniscus lol
Oh man Roberto! We are so sorry to hear this! We hope you are healing well. Please let us know if we can help!
Great video, thanks!