How to Come Back Stronger from an Injury
Each time I’ve had an injury, I’ve come back stronger. I haven’t PRed the next day, but I have gone on to PR after every injury I’ve had.
Thinking out loud, It isn’t by luck or by a miracle, but it comes from taking the appropriate amount of rest and starting back slowly. It’s not a short process by any means, but if you don’t take the time to recover well, you’ll just end up where you started-hurt.
As I’ve come to realize, I’m more susceptible to bone related injuries. Not because of weak bones but because of my running form. This “comeback” will consist of more strength and target weak areas.
Here is some information I’ve learned about Coming Back from an Injury:
Don’t Push It:
When coming back from any injury, it’s important not to push your mileage, pace or distance. As I mentioned in my training log, I’m running for time. I don’t care about distance and speed. Running for more than 20-30 minutes feels like another lifetime ago. I’m just happy to run.
You aren’t a hero for going zero to full mileage. In fact, you’ll end up reinjuring yourself or coming back with a new injury.
Calories In>Calories Out
My orthopedist is a strong believer in making sure you flood your body with the appropriate nutrition. I’m currently taking a vitamin for calcium and vitamin D, and I’m also not skimping on meals just because I’m not running as much. I would rather come back into running knowing I have the appropriate nutrients to keep me running versus end up injured because of a vitamin deficiency. I could write a lengthy post about the importance of eating enough to train. You won’t recover from an injury by not fueling appropriately and getting proper nutrients.
Don’t Worry Fall into the Comparison Trap:
It’s human nature to compare yourself in any situation, but it’s not smart especially coming back from an injury. With social media, it’s easy to compare someone else’s training and comeback. Don’t compare yourself to others because it’s only going to result in frustration. Don’t worry about what another person is doing. It isn’t going to effect your training. We are all different, and we all respond from injuries differently.
Finding the Right Shoe:
When you are healthy, looking for the right shoe is hard enough. When you are injured, it could be ten times as hard. Right now I’m looking for a well-cushioned shoe, especially in the heel. It’s already led to a lot of experimenting. As most people know, my favorite shoe is the Saucony Triumph. However, I believe right now I need more cushion than that shoe can provide. I’ve run a little bit in the Hoka Clifton 3, Mizuno Enigma as and Asics Cumulus. Currently, I haven’t found a favorite, but my hunch says the Mizuno. I’ll have shoe reviews once I put more mileage on each. I’m lucky to work at a running store and have access to so much knowledge about shoes and what could be possible options.
So why does shoe choice matter?
After any injury, it’s important to figure out whether you need a different shoe or even shoe size. Broken bones can alter your gait or form. You might need a different shoe altogether. There have been customers that come into the store whose foot has swollen an entire size or whose form has completely changed. If you’ve had an issue in your foot that has kept you sidelined, it’s important to get your gait looked at again.
Questions for you:
What have you learned from being injured (or hopefully you’ve just never had a running injury)?
How do you avoid comparing yourself to others (in anything)?