An injury can be especially frustrating for a runner. Whether the pain is in your hip, Achilles tendon or the outside of your knee, your first thought is usually the same:
“When can I run again?”
But the answer is not as simple as “when the pain stops”.
We now know that a return to running depends on more than being symptom-free. Your body must also be ready to handle the loads that running places on it.
Being pain-free does not always mean you are ready
Symptoms can settle before the body has fully regained its ability to cope with training.
Walking and everyday activities may no longer hurt, but your tendon, muscles or joints may still be unprepared for the hundreds or thousands of repeated loads in a training session.
That is why the absence of pain is only one of the criteria assessed before returning to running.
What does the physiotherapist assess before giving you the “green light”?
The decision to return to running is based on a comprehensive assessment, extending beyond the area that hurts.
Among other things, the assessment considers:
- lower limb and core strength,
- balance and neuromuscular control,
- the injured tissue’s tolerance to loading,
- function during everyday and sporting activities,
- the body’s response after exercise.
The aim is to reduce both pain and the risk of recurrence.
The biggest mistake: Picking up where you left off
A common mistake is picking up where you left off before the injury. Running 10 kilometres a month ago does not mean you can start again at that distance.
The body needs time to readapt loading. A sudden increase in training intensity or duration can cause symptoms to return.
Returning to running is a gradual process
A safe return-to-running programme involves a progressive increase in load.
Depending on the injury and your goals, you may start with short intervals of walking and running, then gradually increase duration, distance or speed.
What matters is that each increase is based on the body’s response, rather than solely on the training schedule.
Does your goal matter?
Absolutely.
An easy run twice a week calls for a different programme from preparation for a half-marathon or marathon.
That is why one of our first questions is:
“What is your goal?”
If you have a specific race in mind, the rehabilitation programme is designed around the time remaining until race day.
Without a fixed deadline, you have more time to take a cautious approach and reduce the risk of recurrence.
Do not rush your return. Prepare properly.
Returning to running takes careful assessment, patience and a gradual increase in loading.
A well-designed rehabilitation programme aims to get you running again safely and confidently, with a lower risk of another injury.
Return to running safely
If you are recovering from injury and want to run again, talk to your physiotherapist. A detailed assessment will help them plan your return around your needs, goals and activity level.
