3 signs that it is ok to start running again after an injury

3 signs that it is ok to start running again after an injury

• You are more or less pain free in normal daily activities and cross training exercises such as cycling, swimming and walking. Pain levels should be low, not increasing with activity and settling quickly after exercise.
• You have been doing your rehabilitation strength and conditioning exercises and able to tolerate increasingly higher loads and repetitions without significant pain. If you have just been resting then your injury may have healed in a weakened state and is likely to return as training loads increase. A strong and stable structure is much less likely to fail when running loads are applied to it.
• You have a structured plan to start your return to running in a gradual progressive manner. This avoids overloading the injured area and aggravating the injury. The Couch to 5K app is an excellent way to start, or gradually build distance, frequency of runs, and effort in that order, focusing on one area at a time and using the 10% rule of increase as a guideline.

At Active I can help you with a structured rehabilitation plan following your injury and a graded return to running in a safe manner. If you are struggling with your recovery after a running injury, give me a call and let me help you get active again.