Surprising Recovery Tips for Runners

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As I write this, I’m training for the New York City marathon. This year, my brother and I decided to run for our mother who was recently diagnosed with Alzheimer’s. To help find a cure for a disease that has deeply impacted our family, we're running with the Alzheimer’s Association’s Run 2 Remember team.

And although we’re running for a good cause, training for a marathon is tough. And both my brother and I have suffered injuries along the way. But when a goal is important, you have to keep working towards it.

If you have a running injury that you’re trying to overcome, take a few minutes to read my recovery tips. They will help keep your mind focused on wellness to help you move closer to your goal.

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Know the Difference between Good Pain and Bad Pain

At some point, we all encounter some degree of pain. The key is to know the difference between “good pain” and “bad pain”. “Good pain” is pain that you can work through without the help of a physician. This includes sore muscles, mild joint pain, any discomfort that lessens after 24 hours, and any stiffness that lessens after the first 10 minutes of your run.

“Bad pain” is pain that need’s professional attention. This is pain that gets worse during your run, is so significant that it changes your stride or keeps you from sleeping if you don’t medicate. If you experience bad pain, I recommend that you seek medical attention.

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See a Specialist

I’m an MD and even I don’t try to diagnose my own running injuries. When you experience “bad pain”, see a sports medicine specialist — ideally an orthopedist. Unlike your GP, they've seen more sports and runner's injuries than they can count. And that experience helps them diagnose underlying problems and training mistakes that other doctors may miss.

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Treat Before You Run

When I pull a muscle while training for my Alzheimer’s run, I applied a heating pad to the injured muscle 10 to 15 minutes before I started my run. By giving your injury the necessary attention before a run, you loosen and soothe your muscles and significantly reduce the likelihood of further injury.

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Train at Night

Many sports medicine professionals recommend that injured runners train at night. Early morning runs are invigorating, but muscles start the day in a semi-contracted state even after a good stretch. Save training for the end of the day when muscles are loose, supple and ready to support an injury.

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Explore Your Other Options

When you’re training for a goal like a marathon with a set date, taking a week or more off to nurse an injury can put a serious dent in your training. But your options are broader than "run injured" and "lose training ground".

To stay fit and protect your injury replace running with swimming, biking or other rigorous but low-impact training for running until you heal. This way you keep your muscles strong and your endurance up while you wait to get back into a running routine.

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Take Time to Grieve

After a serious injury an abrupt hiatus in a long-standing running routine can cause a grief response on par with mourning a loss. Watch out for the signs of grief like denial that tells you to train when you know you shouldn't. Remember to pay attention to your pain, not your emotional impulse to get back out there.

And remember not to let anger get you down. Look toward the future, celebrate small rehab successes and look forward to the day you'll get back on track. Studies show that positive attitudes speed recovery.

Dr. Sharon

I hope that you find these recovery tips helpful in your training. My brother and I tackle our big race on November 4^th so wish us luck! And if Alzheimer’s has affected your family, we both share our deepest sympathy and understanding. If you’d like to help us fight for a cure, visit my brother’s page on the Alzheimer’s Association’s page. You can make a donation in the name of a loved one and help us run Alzheimer’s out of town!