- Intervene immediately, stop as soon as you feel discomfort, give yourself a day of rest, and reduce your training load for 2-3 days.
- Promote recovery, consult a professional, devote yourself to self-massage, anti-inflammatory nutrition and hydration, and avoid stress.
- Gradually resume after 3-4 days without pain, return to running by gradually increasing the distance and intensity, without forcing.
One does not get injured so suddenly: the body always sends signals before the problem becomes serious. Ignoring a pain or discomfort, hoping it will go away on its own, is the most common mistake among runners. To avoid long stops and keep training consistently, it’s critical to take action now. What you need is a simple and effective strategy for taking immediate action when you feel a suspected pain, preventing what could turn into a real injury.
The strategy that’s right for you
If you suddenly experience discomfort during a run, try:
- Give yourself an absolute day of rest; the body is signaling that it needs recovery. Stopping immediately will prevent the situation from worsening;
- Reduce the training load for 2-3 days. After the stop day, you can resume running, but at a much reduced intensity. The training volume should be kept to a minimum, avoiding intense work and long runs;
- Gradually return to normal. After 3-4 days of mild training, if the pain is gone, you can try to pick up where you left off, gradually increasing the load and intensity of individual training sessions.
What to do to recover quickly
While you’re waiting to get back to 100 percent operation, you can implement some tips&tricks that can speed up healing.
1. Get a checkup from a professional
A checkup by a professional can help you make a difference-for example, a physical therapist can pinpoint the cause of the problem and suggest specific exercises to solve it before it turns into a serious injury.
2. Improve recovery with a few simple tricks
In addition to resting and reducing training, there are other tricks that can promote faster healing:
- Alternate hot and cold water in the shower to stimulate circulation;
- Get more sleep and reduce daily stress;
- Self-massage with foam roller or massage gun to release tension;
- Follow an anti-inflammatory diet with foods that promote muscle recovery;
- relax, even watching a movie or a funny program on TV for example, because laughing also has beneficial effects on the body;
- Drink plenty of water to keep muscles and joints in optimal condition.
3. Low-impact cross-training
After the first day of rest, alternative activities that do not impact the sore area can be practiced: swimming, exercise bike, a soft yoga class or a simple walk are good options to keep the body active without stressing the affected area.
How to get back to running safely
If the pain has disappeared completely you can try increasing the training load again gradually, keeping the handbrake on for a few more days, both in terms of number of miles and intensity work. It is essential to avoid long or particularly intense runs until you are certain that the problem has resolved. This is a delicate phase, so resume carefully and be cautious.
Listen to your body and prevent instead of cure
Recognizing the body’s signals and taking immediate action is the best way to avoid serious injury. Following these tips can make the difference between a few days of recovery and weeks of stopping. The next time you experience suspicious pain, intervene right away and keep running without risk.