HOW TO RETURN TO RUNNING AFTER INJURY - TIPS & TRICKS TO GET YOU RUNNING STRONG AGAIN!
Managing your running after having some time off with an injury can be really tricky, so I've put together this simple guide on how I have managed to get back running again after various injuries over the years!
Disclaimer - This is NOT medical advice, simply what I would do in these situations. Always consult a physio or healthcare professional when dealing with injuries.
For all the return to running plans featured in the video, check out my blog post benparkes.com/blogs/news
Physio - Scott Newton londonrunningphysio.com
-----------------------------------------------
ALL NEW RUNNING HATS, HOODIES, TEES IN STOCK WITH FAST WORLDWIDE SHIPPING!
benparkes.com/collections/mer...
Code KZhead will give 10% discount!
Follow along on Social Media!
Instagram - / benparkes
Facebook - / benparkesruns
Twitter - / benparkes
Strava - / strava
Video edited by Sarah Place
KZhead @SarahPlace
Instagram - / sarahplace1
Strava - / strava
Filming Kit
Main Camera - Sony A6400 - amzn.to/2A9x4OH
Microphone - Rode amzn.to/2ICtqQ0
Running Camera - Go Pro Hero7 - amzn.to/2GRCmSU
Mic Adapter - Go Pro - amzn.to/2IFdb4r
Microphone - amzn.to/34J72zF
Stable Camera - DJI Pocket amzn.to/2T8uapk
Microphones at home - amzn.to/32CpEiZ
#gettingitdone #benparkes #running
I find injuries really mess with my head. I'm recovering from a piriformis injury that's thrown me off for 3 weeks so far. Trouble is I get in the "that's it I doubt I'll clear this and won't be running again" mindset. Is that a normal mindset to drop into ? I hate feeling so negative but sometimes it feels like running will be unachievable 🤦
My plantar fasciitis has stopped me from running for over a year. However I think that I’ve finally found the right recovery plan for myself. Lots and lots of Stretching, many different foot and toe exercises, and adding a tiny amount of bear foot 🦶 running/walking in. Consistency is key.
You will recover, the way I like to think about it is that you have recovered from every other injury you have ever gotten, why would this be different?
i find it normal. i play rugby and i’ve been concussed more times than i can count lol, but i’ve had a hernia op (open surgery) in november and can only start cardio again now. got myself in the ‘won’t ever get back to as fit as i was’ ‘same standard won’t come back’ etc. i find phase yourself in at a level you’re comfortable at, and slowly build from there
Thanks Ben; great tips and appreciate the focus on going gradually and keeping a long term outlook.
Thanks for the vid Ben and I appreciated the different chapters and detail in each section.
This video couldn't have come at a better time, thank you Ben!
It’s almost as if this video was made for me! Perfect timing, thanks Ben! I’ve just had a second round of shockwave therapy on my calf so fingers crossed I’m able to start back running soon - I was in denial about my injury for almost a fortnight before going to see my sports therapist 🤦♀️ silly mistake!
Needed this one today - thanks Ben!
Stepped in a pothole on Thursday morning and sprained my ankle. Training for Manchester Marathon so want to be back in training asap but need to balance that with not starting back too soon. Going to be a delicate balancing act! Great video at just the right time for me, especially the part about how much fitness is lost over time. Keep up the great content Ben!
Great tips. Just started running last weekend. Did an Ironman 6 June where I injured my Achilles. 14 days later did a half marathon, wrecked it. Took 4 weeks off, just stretching strength work but easing back with 400s 800s and 2min walk
Nice video, well done Ben!!!
Thanks this is going help a lot starting back next week after 4 weeks off within a bad calf strain
I knew I would need this one day! Just coming back after 2 weeks off, 1st week because of Covid, the second because of Norovirus - the combination everyone dreams of 🤦♂Thanks for your video as I need to get in shape for some 10k's and Half's coming up soon😬
Thanks for this video as an IPOS it's very helpful. Hopefully back to running next week.
Good timing Ben. Recently picked up a plantar fasciitis injury. Currently resting and doing expercises to help aid the recovery. Wishing you a speedy return to running.
There is so much conflicting advice out there. I initially continued to walk and run with Plantar Fascitis and it's been 8 frustrating months of pain. About two months ago I finally accepted I would need to rest and with that would come a loss of fitness. There is light at the end of the tunnel for me, I've done a couple of runs, 2 minutes easy pace with 1 minute recovery walk and so far so good. I would say throw everything at it. Rest, stretching, ice, magnesium , painkillers , massage.
Thank you for this video! I broke my femur and am still building strength. I have a wonderful Physical Therapist, but the 4 key indicators you provided were a big step in determining when I can return to my running regime.
Thank you Ben. Currently needed to hear this as coming back from calf injury, Thanks.
Give it time!! Try to run just before you’re fit/healed and you genuinely run the risk of it flaring up again! Best of luck in your rehab. …from a guy hacked off with an ITB issue-not running until my physio says so.
Really good points/tips/advice in this video. I'm in the process of building back up after 6 months of no running from the start of the year, not through a normal injury but from muscle tightness causing a trapped nerve which resulted in my lower leg going numb when running. Pretty sure the toll of WFH was a contributor to that as well as a lack of S&C. I would say after 6 months of no running my fitness is/was similar to that when I started running after completing the Couch to 5k program 6 or so years ago, it better not take that long to regain it! v02Max dropped about 15 according to the watch too. Thanks for all your videos Ben, and the honesty sharing the lows as well as the highs, your videos have been an inspiration and helped keep my motivation up.
Wishing you all the best for your return! I'm sure there are quite a few people in your situation where WTH can caused problems.. but hope you get back running again safely and strong. All the best!
Pulled a quad and hip fracture from a run. I will be out for about 5 months; I started to walk on the treadmill and started the yoga stretches, with discomforts. As with any sports injury, patience is key to a successful recovery.
I also went to see Scott Newton after a recent injury. He was great, very thorough and would highly recommend . I’ve just finished my first run/walk week back after 4 weeks off, so this video came at the perfect time to check my ego and avoid getting ahead of myself!
Wishing you a speedy full recovery Phil!
Thank you ben
Thanks Ben. I came down with shin splints two weeks ago while training for a half. Been off my feet but still not going away! I saw you on the bike though and it inspired me to get a road bike and zwift and it's going some way towards replacing running, but I really need running back in my life. I was feeling so fit and fast before. Hope your injury gets better soon. Cheers
Me too, I've had them for a year now, developed into stress fracture. How's yours?
Thank you, I'm on week 2 of a similar return to running plan and so far so good in terms of pain. I'm a bit embarrassed about taking it easy and my fitness has definitely suffered. But that's just the way it's gotta be!
It is hard for sure.. but all worth it in the long run! Keep it up Lily!
Super helpfull 🙂 thank you❤️
So my doctor said I may never run again after ankle surgery...it's almost a year..still painful, but I remain hopeful. Thank you for this video!
Thank you sir
Hey Ben your famous,I’ve just seen you on the gtn race to the stones video getting passed by Heather 😉
Thanks for showing the slight amount of fitness loss in 7-10 days. I’m in the highest mileage weeks of my marathon training and really don’t want to take a day off, but this puts it in perspective. I think I’ll get on the bike and add a rest day before the next long run. If that doesn’t work I’ll take more time off
I’m 5.5 weeks post brostrom surgery from an acute injury suffered in May 2020. It’s been a long road. Starting physio next week! Sometimes you gotta go down to go back up.
update: Just ran first 5k :)
I had shin splints training for a half marathon, took 1 month off, focused on strengthening, started running again for 4 weeks but started running 25km/week, now another week off with an ankle sprain YAY
Hi, just started watching your videos, is there a womens shoe you would recommend for a broken ankle? I just found out I can do full weight bearing in a aircast walking boot. Thanks
Hi Ben. What do you meant by 100 strides? I’m recovering from a ligament injury and not sure when it is right time to restart.
I can run in place and do the calf raises pain free but not the hop test. Still some degree of stiff-ache feeling in the shin/calf area. This Posterior tibialis tendonitis is taking forever!
Thanks for the tips!
Perfect timing, I am struggling with repeating calf injuries.
Same here it's a nightmare.....I can't seem to get rid of it for more than 3-4 months keeps coming back.. It back now so I will definitely try the tips in the Vid... Good luck with the recovery 🍀
🙋🏻♂️ yep, glad I have Swimming to keep my sanity. Great timing on this video. Hope everyone bounces back soon 🦘
Try strengthening the tibialis doing tibialis raises. It's the decelerator muscle for dorsiflexion so if it's weak then your calf will take a much bigger load of the impact
I hope your calf is better and whatever was going on has worked its way out.
Can you make a video of your top 10 shoes?
What do you think about the view - propounded by Jack Daniels (the running coach not the booze maker!) - that cross training when injured can be dangerous because it misleads the runner into believing they are still very fit and can return to full training very quickly. Result is either the old injury returning or a new one emerging!
Been doing the running in place, but trying to go forward, my injuries make me pull my legs forward with my feet and I can't like normal run? If that makes sense. Any tips on how I can stride agian, thanks.
Thanks Ben, quick question: How do you fit strength work into your schedule when you’re back to running 6/7 times a week. I always thought the muscles needed time to recover from strength work so i never know when to fit it in
He does strength/crosstraining on the easy/recovery run days, keeping rest days as full rest days. I suppose runners won't be doing full bodybuilder-style workouts, so the need for recovery time won't be as great
My orthopedic surgeon is a marathon runner, and he said that the pattern he notices is that every time I finish a marathon and take a couple of weeks off, I’m always back in with a herniated disc aggravation to see him. My physical therapist said stop running, but they’ve been working on my back for the past six weeks with no success. I decided to go out today and jog super easy until I was happy. I did 2 miles, some dynamic mobility work, and I feel great. Going to try an easy run walk tomorrow… the snails pace that I was at today registered as a tempo run 😂 definitely starting from Ground Zero considering my tempo miles were high six minutes low 7 minutes only 6 weeks ago
Does the disc herniation aggravation start after the marathon is over or after you take a couple weeks off?
Ben I’m 44 of age female, 3 moths recovering from broken ankle fibula .. any suggestions because I really want to get shredded, im so sick and tired of the skinny fat look I’m carrying, i gained over 10lbs; do you think i could possibly do a incline of 5 with a treadmill sprint 30 sec at 5 speed about 10 sets?
What zone should I aim for during the run portion of the run walk?
I’m a year into running and on week 8 of the marathon block. Something’s pinged in my left leg. Question is if this keeps hurting and stopping me from training at what point do I have to consider that I won’t be running the marathon?
I’m curious how does this change if you were cross training while off running?
Failed this test with every test for #1. Don't know if I will ever be pain free with missing parts of my kneecap and having osteoarthritis...
So I just had surgery to repair a torn ligament in my foot, which cause them to rebuild my arc and tighten my Achilles. So I just started walking again, but I have like no confidence in getting back to where I was 😭
I have one of the worst running injuries; osteitis pubis. Been injured for 4 months and it isn't getting any better due to be being on my feet all day at work. Coming to terms with maybe not ever being able to run again is very hard.
I had osteitis pubis last year it’s the most frustrating thing. Mine hadn’t gotten better for 5-6 months after I took a couple weeks off from soccer when it first got bad but then tried playing again at a managed load but it just wouldn’t improve enough to allow me to fully play. What finally helped me was taking 6 weeks completely off of running while doing cross training (mostly cycling), lots of strength training for the adductors, and then slowly built up the load for soccer again. Ever since I took the six weeks off I haven’t felt it at all anymore and it’s almost been a full year. Unfortunately dealing with a different injury now though 😪, but I thought I’d share this in case it might help your case or even just gives you some encouragement!
I’m 11 weeks from surgery, I’m still getting redness and swallowing what good to bring the redness down
Which brand/type of static bike do you use Ben in your flat?
It's a Wattbike Atom. All the best Adam.
I want Ben Parke shorts! Help me 🙏🏽
there is a huge difference between training to race and running for fun at a slow to moderate pace. In the first case you are always on the edge to get injured, in the second case you never should get injured.....other than that walking should be part of every runners running every week
Agreed
How does everyone mentally deal with injuries? I find it to be quite a struggle even if I’m off for a week or two.
I've been injured all year and I've felt so low. I've gained weight ,not just from the lack of activity , but because I've been a bit self destructive and eating rubbish / drinking far too much. So I wish I could tell you I had a good coping strategy but I sucked!!! Things seemed a little easier once I acknowledged and accepted that the enforced rest would have an impact on my fitness. My plantar fascitis is coming to its natural end and I've spent the past two weeks doing some real easy runs, which I've enjoyed. I still have a rotator cuff injury but hey, I can run 🙂 Patience will be required.
Am suffering from a quadricep injury for 9months now
Do check out bioregulating Peptide for recovery..it should help
I failed the tests at the start and have pain still after 6 days rest . Getting so restless and worried it’s going to always be a niggle
Why do the runs feel so clunky? I feel fine but that clunky feeling is troubling my mind. I feel like the tin man running. Slow as molasses. I injured my Hamstring Jan 15th but slowly been doing short walk/runs. Just can’t seem to pick up the pace, it’s so weird to suddenly seem as if you lost it all.
Me too....😭😭😭
Cant see link for more than 3 weeks off run plan? Not ran in 6 weeks with MCL Strain
3rd paragraph down in the description David. That link goes to the blog on my website. It’s the first article there. Then scroll down till you see the 3+ week section. All the best with your recovery!
@@BenParkes thank you got it 👍
Wow.. this was conservative, but it also explains why I keep getting reinjured immediately.
Anyone recovering/ed from Runner's knee?
I had a really bad strain or muscle pull that prevented me from running. I stopped for 3 weeks and am dreading restarting. Wish me luck tomorrow I’m gonna stop being a wiener and start being a winner 🤣
Watching this with a broken leg 💔
Great video mate, big fan of your channel. Would you ever be up for a Collab?
Bro I'm also a runner but now I had an accident last week so how many time after I can run
29th August 2023.
Are you still good for London Ed?
Ed? Wrong channel. Ha.
@@robwetherell Hahahahha. Been watching to much Edbudd
broke tib n fib
"Running after 3+ weeks off". Stares in "hasn't been able to run since Feb". Heels man... (no professional medical help, can't afford non-NHS and NHS are way too swamped to help right now. I've just switched to lower impact cardio to keep my sanity and will wait it out)
Oh dear sorry to hear this Stefan. I hope doing the alternative exercise helps to keep your morale up? it might be worth seeing NHS help...my appointment with the musco-skeletal and physiotherapy department has finally come through. I'm lucky because my employer enrolled me in a health scheme so I use private in conjunction with my GP.
Sprained my ankle seasons bout to start in 3 weeks so scared to lose all the fitness I’ve built 🥲