Unfortunately, as I have gotten older, I have had more experience with running injuries. Most recently, I have struggled with metatarsalgia in my right foot. At first, the pain was minor, but after a while, it got to the point where I was limping when walking around the house. I have taken three weeks off and hope to return to running soon. In order to maintain my sanity, I started riding the spin bike for 30-45 minutes each day. Once my foot was pain-free when walking, I transitioned from the bike to the elliptical machine. The elliptical feels much more natural, and the time goes by faster when I’m stuck inside, staring at the wall.
When I start running again, I plan on taking things slowly at first. With our high school runners, we typically stick to an every-other-day program. Starting with something simple, like running the straights and walking the curves for 1 mile on the track. The track is softer and flatter than most surfaces. It also provides an athlete with the opportunity to stop at any time if they feel discomfort.
After the test run, we usually progress with the following plan listed below. A lot of this is dependent upon the type of injury and how long their break lasted. It’s also important to mention that, if given, we will follow the direction/guidance of the doctor, athletic trainers, or physical therapist.
RETURN TO RUNNING PLAN (6 WEEK BREAK)- Run every other day
Run the straights and walk the curves for 4 laps (test run). If there is pain here the athlete will take another week off.
Run the straights and walk the curves for 8 laps
Run 1 minute/walk 1 minute for 10 minutes
Run 1 minute/walk 1 minute for 20 minutes
Run for 10 minutes without walking
Run for 15 minutes without walking
Run for 20 minutes without walking
At this point we move away from the every other day plan and go to 2 days on and 1 day off for two weeks. Once the athlete has completed this step for two weeks it’s time for them to join our lowest mileage program and begin working out with the team.
The slow build up always seems to be the most difficult time for athletes. They take their running break and want to jump right back into training again. I try and remind them to be patient and the last thing we want is a setback that could cause another extended break.
In addition to a slow return to running program it’s also important that the doctor, athlete, and coaches evaluate why the athlete was injured to begin with.
Three of the most common causes of injuries.
Training error: Did the athlete increase mileage or intensity too quickly?
Lack of sleep or recovery: How many hours of sleep does an athlete average each night? We encourage athletes to shoot for 8 hour of sleep.
Running Shoes: When was the last time the athlete purchased a new pair of shoes? Are they in the right pair of shoes?
Weakness/Flexibility: Based on what type of injury the athlete had it’s important to look at their overall strength and flexibility. When I was injured 10 years ago with a sacral stress fracture the physical therapist put me through several basic exercises. After completing each one to my satisfaction he remarked “that’s impressive”. I said thank you and he responded with “you are extremely weak for an athlete!”. That was humbling, but I learned it was important for athletes to always work on their strength/flexibility if they want to remain healthy. Especially as we age or if we are increasing our training intensity.
Texas Running Coach 