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I'm Injured - Now What?

I read a quote once saying “runners should expect to be injured” at some point during their running careers. You think it won’t happen to you, but I’m finding that quote to be true, whether that injury is running related or not. Five weeks ago, after tucking my kids into bed, I slid down the bottom three stairs at my house hitting the tile, and cracking my heel bone. I have been in a walking boot for 5 weeks, which is not conducive to my former running schedule. The marathon has been put on the back burner….way back.

So, what do you do when things don’t go as planned?

  1. Ask your doctor if you can cross train. I am spending lots of time in the pool, both swimming and water running with a flotation belt around my waist. I have to admit that I am not missing the Texas heat. With some injuries you can bike, do the elliptical machine or walk. Find out what you can do, and put in the same amount of time that you would run so that you do not lose too much cardiovascular fitness.

  2. Rest. For some of us, it is very hard to do this, but understand that you have a lifetime of running ahead of you, and that resting now could prevent chronic problems later on.

  3. Ice, Ice Baby. According to Sports Injury Clinic.com, Cold therapy reduces the activity of free nerve endings , raises the pain threshold , causes a release of endorphins , and Cold sensations over-ride the pain sensation - known as the pain gate theory.
  1. Compression and Elevation can also help to speed recovery.

  2. Check into a hotel until you can run again so you don’t drive your family crazy. Just kidding- kind of. If you are an avid runner, you will feel like a part of you is lost when you can no longer do the sport you love. Be patient with yourself. You may feel anger, sadness, or jealously towards your running friends. This is normal, and TEMPORARY! Your jail time will be over before you know it.


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