Injury Management Tips for Returning to Running and Training

Injuries can disrupt your rhythm and motivation leading up to a competition or a game. With the right approach, returning to running and training can be safe, effective, and empowering, no matter your playing ability. Below are some recommendations to incorporate across your stage of rehabilitating an injury.

Listen to Your Body

Pain is a signal, not a nuisance. Early recognition of discomfort, especially during high-load activities, can prevent minor issues from escalating into chronic injuries. Research shows that athletes who report symptoms early and adjust training loads accordingly have significantly lower recurrence rates (Gabbett, 2016).

Tip: Keep a training diary to track soreness, fatigue, and performance fluctuations.

Act Promptly After Injury

Immediate assessment and first aid can reduce tissue damage and accelerate recovery. A thorough clinical diagnosis allows for targeted rehabilitation. Delayed intervention, on the other hand, is linked to prolonged downtime and higher reinjury risk (Bahr et al., 2018).

Tip: Don’t wait for pain to “settle.” Seek physiotherapy within 48 hours of injury onset.

Respect Rest and Recovery

Rest isn’t passive, it’s therapeutic. Strategic rest allows for tissue repair, neuromuscular recalibration, and mental reset. Overtraining during recovery phases can lead to maladaptation and delayed healing (Soligard et al., 2016).

Tip: Follow your physiotherapist’s guidance on rest intervals and avoid “testing” the injury prematurely.

Commit to Rehabilitation Exercises

Rehab is about both healing and rebuilding. A tailored program restores strength, flexibility, and proprioception. Studies show that structured rehab reduces reinjury rates by up to 50% in runners and field athletes (van der Worp et al., 2015).

Tip: Consistency beats intensity. Daily low-load exercises often outperform sporadic high-load sessions.

Prioritize Nutrition and Hydration

Protein, omega-3s, and micronutrients like vitamin D and magnesium support tissue repair and inflammation control, which is vital for recovery following training and games. Hydration also influences muscle function and recovery speed (Tipton, 2015).

Tip: Include anti-inflammatory foods like berries, leafy greens, and fatty fish in your post-injury diet.

Support Mental Well-Being

Injuries can trigger frustration, anxiety, and isolation. Athletes who engage in mental skills training like goal setting and visualization recover faster and report higher satisfaction (Podlog & Eklund, 2007).

Tip: Stay connected with your team and set short-term recovery goals to maintain motivation.

Gradual Return to Activity

A phased return-to-play plan minimizes overload and re-injury. Begin with low-impact drills, progress to sport-specific movements, and monitor response. The “10% rule” (increasing load by no more than 10% per week) is a safe guideline (Hreljac, 2005).

Tip: Use objective markers like pain-free range, strength symmetry, and functional tests to guide progression.

Embrace Injury Prevention

Prevention is the best medicine. Warm-ups, cool-downs, neuromuscular training, and load management are proven strategies. Programs like FIFA 11+ have shown to reduce lower limb injuries by up to 39% in soccer players (Bizzini & Dvorak, 2015).

Tip: Incorporate balance, plyometric, and core exercises into your weekly routine—even when uninjured.

Final Thoughts

Recovery isn’t just about returning to sport—it’s about returning stronger, smarter, and more resilient. At Lexington Health, our physiotherapists are here to guide you every step of the way, from acute care to performance optimization.

If you’re navigating an injury or planning your return to training, book a consultation today with one of our physiotherapists at Lexington Health. Let’s build your comeback together!

References

  1. Gabbett, T. J. (2016). The training-injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine, 50(5), 273–280.
  2. Bahr, R., et al. (2018). Injury prevention in sports: The role of sports medicine. British Journal of Sports Medicine, 52(23), 1421–1422.
  3. Soligard, T., et al. (2016). How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury. British Journal of Sports Medicine, 50(17), 1030–1041.
  4. van der Worp, H., et al. (2015). Injuries in runners; a systematic review on risk factors and sex differences. PLOS ONE, 10(2), e0114937.
  5. Tipton, K. D. (2015). Nutritional support for exercise-induced injuries. Sports Medicine, 45(S1), 93–104.
  6. Podlog, L., & Eklund, R. C. (2007). Professional coaches’ perspectives on the return to sport following serious injury. Journal of Applied Sport Psychology, 19(2), 207–225.
  7. Hreljac, A. (2005). Etiology, prevention, and early intervention of overuse injuries in runners: a biomechanical perspective. Physical Medicine and Rehabilitation Clinics, 16(3), 651–667.
  8. Bizzini, M., & Dvorak, J. (2015). FIFA 11+: an effective programme to prevent football injuries in various player groups worldwide—a narrative review. British Journal of Sports Medicine, 49(9), 577–579.

 

Written by: Navraj Bhogal