What to Do After a Running Injury: 6 Essential Recovery Steps
Running is great for your health, but it’s not without risk. Whether it’s shin splints, runner’s knee, or a sprained ankle, running injuries can slow you down fast. Knowing what to do immediately after an injury can make all the difference in your recovery, so Clifton Foot & Ankle Center is here to help get you stepping in the right direction post-injury.
1. Stop Running Immediately
If you feel sharp pain, swelling, or something “off,” stop running right away. Continuing to run on an injury can worsen the damage and prolong your recovery. Listening to your body is the first step to preventing long-term issues.
2. Use the R.I.C.E. Method
For most minor running injuries, apply the R.I.C.E. method:
- Rest the injured area
- Ice for 15–20 minutes every few hours
- Compress with an elastic bandage
- Elevate to reduce swelling
This simple treatment can help reduce pain and inflammation in the first 48 hours.
3. Assess the Severity
If pain persists beyond a few days or worsens, it may be more than a minor strain. Look out for:
- Inability to bear weight
- Visible bruising or deformity
- Persistent swelling or instability
If any of these symptoms appear, see a medical professional.
4. Don’t Rush Back Too Soon
One of the most common mistakes runners make is returning too early. Give your body the time it needs to heal fully. Running on an injury can cause chronic pain or re-injury.
5. Start Low and Slow When Returning
Once cleared by a doctor or physical therapist, ease back into your routine. Start with low-impact exercises like swimming or cycling, then gradually reintroduce running with shorter distances and slower paces.
6. Prevent Future Injuries
To avoid another injury:
- Warm up and cool down properly
- Wear supportive running shoes
- Incorporate strength training and stretching
- Follow a structured training plan
Dealing with a running injury is frustrating, but the right recovery plan will get you back on track safely. Always prioritize your long-term running health over short-term goals.
For more foot care advice, consult Dr. Kenneth R. Wilhelm at Clifton Foot & Ankle Center in Fairfax County, Virginia, about any podiatric concerns you’re facing. Set up an appointment today to find relief!
