When Rest Isn’t the Cure
We all know the most common recommendation when a running related injury pops up. “Take some time off! You just need to rest.” This isn’t necessarily wrong. Sometimes, with more acute injuries, rest can be the cure! Frequently, however, once you feel better and you return to running, boom- the same pain comes right back. Rest and recovery can feel like a waste. What’s a runner to do?
Overall, athletes tend to heal relatively quickly. Their bodies have increased blood flow which can help accelerate the healing process. That being said, different body parts heal at different rates. Muscles and bones tend to come up the most when dealing with overuse injuries from running. Bone fractures tend to take approximately 6-8 weeks to heal depending on location and severity. Muscle strains tend to have more of a variable healing time, but can range from 2-8 weeks, again, depending on severity.
There are also different types of injuries. You can have an acute injury (usually following something relatively traumatic, with a sudden onset), or you can have a chronic injury (an injury built up over time). Most of the time, acute injuries heal well with rest and rehabilitation. If the injury happened due to a sudden misstep, fall or traumatic sport injury, your body can heal properly with time and rehab. Acute injuries tend to follow the above healing guidelines because your body just has to heal the injured tissue. Chronic injuries, on the other hand, are what can come back after the typical recovery period once you return to normal running.
Chronic injuries develop over time. They can start as a nagging pain that gradually gets worse the more you run. Typically, these injuries don’t respond to rest alone. Chronic overuse injuries from running often occur in response to the repetitive strain on your body caused by HOW you run. Simply put, if you rest and allow your body to recover then get back to running without making any adjustments, the injury is likely to come back.
The cause of an overuse injury from running is going to be different per person. The cause of Person A’s knee pain will be different from the cause of Person B’s. Everybody is unique and every BODY is unique. Injury could be related to a muscular imbalance, running form issue, or how you’re training. It is much easier if you can address any of these issues early on, before your tissues start to respond negatively.
If you’re new to running and want to stay injury free, seek out some assistance from a professional! Little adjustments to your training plan, cross training routine, or run form can make a big impact on your training. If you’re an avid runner and feel like you have an injury brewing, don’t wait until you’re limping home to get things checked out. Simple adjustments can go a long way and keep you out on the road for the long run.