Tips for Injured Runners

As a physical therapist, I work with injured running athletes daily. Injury can cause significant distress, especially when training and racing are put on hold. However, it’s important to maintain perspective during this time to ensure a safe return to training while minimizing the impact on your life. Here are a few key reminders I often share with my athletes: 

1. Pain Doesn’t Equal Damage Pain is often the reason athletes seek medical help, but it’s not always an indicator of injury severity. For example, a paper cut can be quite painful but causes minimal harm. It’s important to reframe pain as a symptom, not a sign of damage. “Know pain for gain” is a better mindset than “no pain, no gain.” 

2. The Body Heals Naturally The human body has a remarkable ability to recover. With proper care, you’ll bounce back from an injury over time. Trust the healing process. Your best days are still in the future. 

3. Most Running Injuries Are Non-Traumatic Conditions like plantar fasciitis may feel severe but are generally non-traumatic and respond well to conservative treatment. Most running injuries are not catastrophic and can be rehabilitated successfully. 

4. Medications and Injections Aren’t Quick Fixes While anti-inflammatories and cortisone injections have their place, they rarely offer long-term solutions. These treatments can mask pain, leading to worse injuries and longer recovery. Always consider a second opinion if offered as a primary treatment. 

5. Be Proactive in Recovery The “wait and see” approach often prolongs recovery, especially for runners. Rest is important, but it’s essential to consult a specialist who understands athletic injuries and can create a personalized rehabilitation plan.