Are you searching for the ways to recover from a running injury? Whether you pulled a muscle, had a major or minor sprain or another running injury, being injured is a tough time for runners and other athletes. As you take a break from running, you're itching to do whatever you can to help speed up the recovery process. Running is an addictive sport that most running enthusiasts crave when they're on the mend. But the good news is there are certain steps you can take like applying ice, pool running, rest and much more, to help you have a speedier recovery.
1. Ice Bath
Taking a dip in a bath full of ice may not sound very inviting but this is one of the top ways to help recover from a running injury. Ice baths help reduce swelling and inflammation of muscles, tendons, and ligaments. To create an ice bath pour 4 trays of ice in cold water and sit in it for 10-15 minutes.
2. Pool Running
Pool running is an effective way to strengthen your quads, hamstrings and core while avoiding the pounding on the pavement. This is a great way to give your joints a break while speeding up the healing process by increasing circulation.
3. Cross Training
To switch gears and try something new, use this time that you are injured to try another workout. Speak to your physician before you do so to ensure that the exercise you choose is safe and will not affect your healing time. And be patient; before you know it, you will be back on the roads running strong!
4. Resistance Training
Resistance training is an important part of any balanced fitness training program. If you are injured, this is even more important as this will help you decrease the likelihood of future injuries. Visit a physical therapist or trainer to get a list of exercises you can do safely to help you avoid a future injury. Simple exercises that involve weights or resistance bands can help you to recover much quicker!
Rest is something that most runners never want to take but now that you are injured, this is mandatory. Take time off from exercise and be patient. Before you know it you will be recovered, so take a break!
With your injury, sleep is critical; your body needs to rebuild and repair. Be sure to get 8-10 hours of sleep per night so your body can heal. Your extra zzzs can make all the difference between healing weeks or even months quicker, so get to bed!
7. Eating Healthy
Lacking vitamins and nutrients can contribute to an injury in the first place and while you are healing, it is even more important to be certain your eating is well-balanced. Make sure you eat plenty of greens and fruits to help aid in your recovery. It is also important to have plenty of fluids so that you can heal quicker!
With these ways to heal quicker and more effectively, will you be less stressed while on the mend? Make sure whatever you do, you first listen to your doctor and of course your body as a gauge. Happy healing to you! Hope to see you out on the road soon!