Running injuries can be painful and very discouraging. It's important to make sure you take the right steps to safely get back on your feet and running as soon as possible. By following these 5 simple tips you can help speed up your healing process and prevent any further injury.
1. Bandage It Up
When applying bandages you can help reduce the swelling by compressing the injured area. You can find these bandages at any major department store or pharmacy near the disinfectant sprays and band aids. The National Library of Medicine has issued warnings that elastic bandages wrapped excessively tight can restrict blood flow and can further prevent and stall the healing process. Try to use your best judgment when wrapping up your knees and ankles to avoid any further issues.
By applying ice to a swollen area on your body it can help numb the pain and reduce the swelling. This is best to do up to eight times a day for 20 minutes at a time, according to the National Institutes of Health. The ice should always be kept in a plastic bag and wrapped within a towel before holding against your injury. Be careful when doing this as directly placing ice on your skin or for over 20 minutes can cause frostbite. Another great alternative is using a bag of frozen vegetables as an ice pack.
3. Raise Your Leg
Using this method you need to keep your injured leg or foot elevated. It has been proven most effective when you elevate your foot or leg above your heart. It’s difficult to do this without lying down, so it works best when resting or taking a nap. Elevation can prevent swelling, enhances circulation and reduces overall discomfort. It can also decrease bruising, according to MedlinePlus.
4. Get Some Sleep
It’s always preferred to not run or jog until you have fully recovered to help fully heal your injury and prevent causing any further damage. With some more serious injuries, taking some time off of work, resting and visiting your doctor might be your best plan for getting back on the right track. Also, really try your best to abstain from strenuous activities. Be prepared, for some running injuries doctors might issue a lot of rest and advise you to use crutches and sometimes wheelchairs to help heal your injury properly.
5. Light Physical Therapy
When recovering from some serious running injuries its best to really get back into running at a gradual rate. Try to start again with some light walking for a short period of time. Many recreation and muscle rehab centers now have specialized underwater treadmills that can really help people build muscles again. In these situations people can train in helpful environments without the major risk of injuring themselves right away. The water helps put less pressure on joints and adds resistance to help strengthen your muscles so you can get back out to running quicker.
Brandon’s an avid runner and fitness blogger that works with HydroWorx pools. HydroWorx is a world leader in aquatic therapy equipment, exercise pools, swim spas and portable aquatic treadmills for sports and healthcare.