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HOW TO COPE WITH A RUNNING INJURY
Two
years. Actually, closer to two and a half years. That’s how long I’ve been
perpetually ‘recovering’ from my most recent running-related injury. During
this time, as I’ve attempted to rehab and get back into running, I’ve
experienced setbacks and triumphs. I’ve worn a walking boot, had x-rays and
MRI’s, gone through two physical therapists, stopped running completely for
months at a time, decided that running isn’t for me, decided that I can’t live
without running, and continued to hold on tight as the emotional roller coaster
whipped me around like a…well, like something that gets whipped around a lot.
The injury-in-question came about partially due to genetics, and partially due
to biomechanical issues. It manifested during a period of high mileage and hill
training in preparation for my first (and only, thus far) marathon. I completed
my marathon, but ever since, my injury has been hanging on like a stubborn
cowboy riding a psychotic bull. And not just for eight seconds. And with no
rodeo clown in sight. I think I’ve successfully hog-tied this simile…
I’m
currently caught in a cycle of trying to gradually increase my training
distance and frequency, while my body protests whenever it thinks I might be
pushing just a tad too much. I'm also caught in a cycle of recording ridiculous
TV shows on my DVR that I know I'll never watch. But that's a story for another
publication. Or a therapist.
If
you’ve run for any significant length of time, you can probably relate to my
story. We runners get injured. It comes with the territory. Running is good for
our health, fitness and well-being, but it can also be hard on the body, unless
you're one of those genetic freaks that never gets a calf twinge or an achy
knee. If that’s your story, I am in awe of you…and I despise you. I’m kidding.
Come back!
For
the sake of argument, let’s assume we’re all currently injured (which would
make me feel better, actually, since I could probably jog my way to an age
group victory on any given weekend. But then…you probably could, too. There
goes that theory). How, then, do we navigate the rough waters that lay ahead?
Allow me to propose a few Do’s and Don’ts.
DO:
EXPECT TO GO THROUGH THE ‘STAGES OF GRIEF’
If
running has been a major part of your life (an ‘addiction’, in some cases), and
you’re suddenly unable to do it due to a serious injury, you might actually
have to work your way through the so-called Five Stages of Grief…at least to
some extent. I did. Initially, I thought I could push my way through the
discomfort (fig. 1). “I’ve had aches like this before,” I reasoned, “so I'm
sure this will go away if I just keep running.” Once it became apparent that
I’d have to quit running, I became frustrated (the ‘anger’ stage). Soon after,
there came a period when I tried to bargain with my body; running lower
mileage, fewer days per week. When even that approach proved unsuccessful, I
entered a state of mild depression. Not clinical, but a definite sadness due to
the fact that I couldn’t continue doing something that was such an important
part of my life. The final stage—acceptance—is something I’m still working on,
as I continue to test and discover what my body will allow me to do.
DON’T:
LET YOUR DIET GET OUT OF CONTROL
Going
from several hours of running per week to virtually zero will have a big effect
on your caloric needs. Your caloric wants, however, may not
be in compliance (fig. 2). While your body was once a fuel-burning furnace,
stoked by piles of pasta, pancakes and ice cream, the heat has been turned down out
of necessity…or, more accurately, a lack of necessity. Unless your goal is to bulk up (yes, I’ve done it a
few times), then more care must be taken in selecting both the quantity and
quality of food that’s eaten while you’re sidelined.
DO:
CROSS-TRAIN
Doing
other activities, if cleared to do so by your sports doctor or PT, will not
only help you to stay fit while you’re recovering from injury, but it can also
help to fill the mental and emotional void that running used to fill. If you’re
new to cross-training, you may find a new sport or exercise that you enjoy.
Just make sure you choose an exercise that actually resembles an athletic
activity, with some physical benefits (fig. 3). Good choices include aqua
running, lap swimming, cycling, rowing, elliptical training, weight lifting and
walking. Again, make sure your choice doesn’t affect your injury or delay your
recovery.
DON’T:
NEGLECT P.R.I.C.E. AND STRETCHING
Injuries
are good reminders to be more fastidious about maintaining our bodies,
especially as we get older. For most injuries, consider using the P.R.I.C.E.
approach to treatment. According to sportsmedicine.about.com, “one of the most
popular acronyms to remember if you get a sports injury is PRICE, which stands
for Protection, Rest, Ice, Compression and Elevation. Using these immediate
first aid measures is believed to relieve pain, limit swelling and protect the
injured soft tissue.” Stretching, flexibility and strengthening (again, if
cleared by your physician) can also play a vital role in both rehabilitation
and further injury prevention. Being consistent with these programs is vital.
It’s easy—for me, anyway—to be gung-ho about icing, foam-rolling and stretching
for a while. It’s also easy to get lazy and forgetful after that initial
zealousness fades. Be diligent and you will notice the benefits.
DO:
ENJOY FAMILY TIME
When
I was in the full throes of my injury and unable to run, I made a conscious
decision to pull away, if just a little, from the running community. Not because
I didn’t want to see or communicate with my fellow runners, but because it made
me more frustrated that I couldn’t join them on runs and/or compare notes
online. Moping around and feeling sorry for yourself is both counterproductive
and aggravating to others around you. Consider filling that void with more
family time. Just remember to refrain from whining about how “I could be out
doing my long run right now.” Chances are, your non-running friends and family
have missed you. However…
DON’T:
GET CARRIED AWAY
Remember,
being competitive during a half marathon is one thing. Beating your wife and
kids, at all costs, in a game of Monopoly (fig. 4) is another.
DO:
CONSIDER A NEW HOBBY
Why
not explore some non-athletic interests while you’re on the mend. Grab your
camera and learn how to become a better photographer (fig. 5). Read some
biographies or fiction. Do some gardening. Learn to cook. Those of us who are
in love with running can become a bit myopic while we’re immersed in our
marathon training programs. Expanding our horizons with a new hobby or two will
not only make us more well-rounded people, it’s also a great way to take our
minds off the fact that we’re currently unable to put miles on our running
shoes.
DON’T:
HAVE FEAR AND SELF-DOUBT
When
you’re finally able to gradually start running again, don’t let fear keep you
from moving forward. Being gun-shy is understandable when coming off an injury.
If a walk-run program is appropriate, stick with it until you’re ready to
slowly decrease the walking and increase the running. Don’t let the feeling of
being out of shape discourage you. If you have been keeping fit with
cross-training, the running-specific fitness will likely return sooner than
expected. But, by the same token…
DON’T:
OVERDO IT
We
runners often share an “all-or-nothing” personality. Patience isn’t always a
character trait we possess in abundance. I, for one, am guilty of this familiar
pattern: a slow, measured return to running…gradually reintroducing my body to
the associated stresses…monitoring how the injured area(s) respond. A couple of
easy weeks go by. After one or two good-feeling runs, I wonder how just one
itty-bitty tempo run would feel. Pretty good! One leads to another, which leads
to a premature long run, and here comes the pain once again. Rinse and repeat.
Err
on the side of caution. Despite it being a cliché, listening to your body is
crucial, especially in the early stages of your comeback. Think of running as a
lifetime pursuit. There will be speedwork, long runs and races in the future.
Don’t rush the process.
DO:
APPRECIATE WHAT YOU CAN DO
What
if the aforementioned speedwork, long runs and races aren’t in your future? If your injury permanently
affects your ability to run as you once did, learning to be thankful for what
you’re able to do is vital to your peace of mind. If you can only run a couple
of miles two or three times a week, embrace them. Enjoy the outdoors and forget
the stopwatch. Personally, there has been more than one occasion in my running
‘career’ when I thought I’d never run again. I had to walk away from running
altogether, sometimes for a year or two at a time. Even though I’ve been
injury-prone—even after returning—I’ve come to realize just how amazing our
bodies really are. Do what you can do now. Who knows what the future will bring?
DON’T:
COMPARE NOW TO THEN
The
anal-retentive, record-keeping nature of some of us runners isn’t always a
helpful attribute. I’ve got spreadsheets and logbooks filled with every
imaginable running record, going back to 1983. Tracking your training is good.
Living in the past…not so much.
One
thing I really like about 5-year age divisions in most road races is that I not
only get to compete with other runners who are close to my age, but I get to
set new PR’s every five years! As much as I’d love to run as fast as I did in
high school (attempting to do so has sidelined me before), it’s healthier for
my mental well-being to set aside the race times of the past and look forward
to what I’m able to accomplish now and in the future, no matter how much slower
it may be.
So,
if you’re a runner who rarely or never gets injured, count your blessings and
please, in the name of all of us who ARE injury-prone, don’t take it for
granted!
And
now, since I’m able…at least today…I’m going for a run. Afterwards, as I'm
icing and stretching, I’m going to start deleting those ridiculous shows on my
DVR.
Hang
on…Barbara Eden Biography.
Hmm…
Colin
Hayes is a freelance writer and illustrator. He lives in Everett, WA with his
wife, two daughters, and a crazy—yet uninjured—Labrador retriever. His running
blog can be found at www.resurrectedrunner.com.
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