Running Chat I: Coping with Injury
| September 17, 2011 | Posted by Sweet Tooth Runner under Running Talk |
It’s Running Chat Sat(urday)!!
This is a new blog series I’m starting, because I love talking about running more than pretty much anything! Today’s is on dealing with injury, and is a topic that affects pretty much EVERY runner/athlete at some point in their running career, and is one that is affecting me right now, so it’s as good a time as any to talk about it!
Until yesterday, I was feeling relatively ok about my injury. I had accepted it. (For those of you who don’t know, I have Tibial ‘Bone Stress’, which is basically early onset stress fracture, so just one more run could cause it!) But sometimes things happen which brings back all those negative feelings temporarily. For me, this was receiving my half marathon race pack in the mail:
I don’t know as yet whether or not I’ll actually be able to run it, but honestly, things aren’t looking good on that front! I have pretty much accepted that I WON’T be running it. Even if I WAS allowed to run after four weeks, running 13.1 miles on the roads probably wouldn’t be the best idea! 
This, coupled with the fact that today I am missing what would have been my first ever proper race today with my team made me a bit sad.
In the short and sweet year (and a month) that I have been running, I have spent more time injured than not, and more money on physio appointments than on anything else this year!
Here’s my Injury Timeline:
Freak Ankle Sprain (caused by walking and twisting ankle in snow) —-> Severe Shin Splints (caused in part by the badly healed ankle sprain) —-> left hip problem (caused by the shin splints) —-> mild case of Runner’s Knee —-> ‘Tibial Bone Stress’, aka, early onset of stress fracture (thought to be caused by bone density issues)
So I’m fairly experienced on the injury front! These are my Top Ten Tips for Coping With Injury:
- Positivity. Definitely easier said than done sometimes, but this is THE most important thing in my opinion!! Studies have proven that athletes recover faster and come back stronger when they tackle injuries with a positive mindset. Being a Negative Nancy is not going to help you in any way, and will only make you more miserable and possibly even affect your recovery. It’s fine and totally natural to be upset and angry at first, but then put that aside and move forward!
- Have a good support system. Friends and family are SO important to me, especially in times like this when I am going slightly insane from lack of running! Even though none of them understand as such, they all empathise and are amazingly supportive! I couldn’t get through injuries, or ANYTHING, without their love and support! Also, the support and constant advice of a good physio that you trust is essential, both during the recovery process AND afterwards for helping you get back to running.
- Set new goals for yourself, and try new things. Last time when I was injured, I used the time off to really focus on yoga and improve in that, seeing as I don’t normally have a lot of time for it with my usual running schedule. And it worked! I improved so much and it made me stronger and more flexible too for when I returned to running, and took my mind off not running! This time I think I will focus on lots of strength training. Or you can use the time off running to become a more rounded person and try other activities! I find that when I’m not running, I have MUCH more time than normal, so instead of sitting around I try to embrace it and do things I couldn’t normally!
- Cross train. This will not only help retain some hard-earned CV fitness, but help you keep your sanity! Use injury time to try new things, or get better at others, like swimming. I know it can be mentally tough sometimes when you don’t feel like cross training and you just want to RUN, but keep telling yourself that this will benefit your running! Regardless, it definitely beats sitting around getting depressed!
- Learn your lessons, but don’t beat yourself up. Sometimes, injuries are a freak accident, and there is nothing you can do to help it. But more often than not, they are the result of a mistake you have made in your training, whether than is increasing mileage/intensity too much, or simply not listening to your body. Recognise where you went wrong, but don’t get angry at yourself about it! Mistakes are GOOD in helping you learn valuable lessons! And once learned, you rarely make the same mistake again
- Focus on what you CAN do, and not on what you CAN’T. The first time I was injured, I focused solely on what I was missing, and on my loss of fitness, and not on what I could do to heal fastest. That attitude got me NOWHERE except to make me miserable! I now focus more on how to help myself heal and my plan of action to get myself back into running after I’ve recovered.
- Never give up. Sometimes injury time can feel endless, and you just want to give in to the temptation of throwing on some running shoes, but DON’T! You may just make things worse, and end up having to take another few months off instead of a couple more days/weeks. Your body knows how to heal itself, so trust it and don’t give up hope!
- Think long term, not short term. Instead of focusing on the races or workouts you are missing now, just focus on the fact that this is just a few weeks/months out of YEARS you have to run and improve! You have a LIFETIME to run! Even if you end up missing a race that is important to you, just remember that there will be so many more in the future.
- Know that you will come back STRONGER! Dealing with injuries is so tough, and it is undoubtedly a physical setback, but you can ALWAYS gain back fitness! In fact, the good thing about certain injuries, such as stress fractures, is that you actually DO come back physically stronger, as the bone is stronger after healing. You also come back MENTALLY stronger from injuries, and often wiser too!
- Never forget that being a runner is not what defines you. You are not JUST a runner, but so much more than that! Much as you love running, never let it become WHO YOU ARE. “Always remember that running is something you do and love, but not what defines you…just remember that you are are SO MUCH MORE than a person who likes to run.” ~ Kara Goucher
My short running career has definitely tested my sanity, but it has given me so much JOY that I wouldn’t change it for the world
Thoughts? Have you ever had any major injuries and time off? How do you stay sane when injured?
I’m out right now at a party, so I’ll see y’all tomorrow! Have a great weekend! <3
Those are great tips!!
I hope your injury heals really soon! Just remember that God has a plan for you! He sees the whole picture and knows whats best for us!
Shannon recently posted..My Kitchen Staples
I am so sorry you are going through this!! Ironically, I have an old h.s. sports injury that flares up on me with my knee every now and then and right now it’s been bothering me so it gives me extra empathy for what you’re going through.
Hang in there!
Averie @ Love Veggies and Yoga recently posted..Not Cutting the Line
I love your positive attitude girl!!! Truly inspiring!
Oh goodness Emma I am so so sorry you are experiencing this! But I think you are one strong lady for the way that you are handling all of it
These are great tips as well
Tessa @ Amazing Asset recently posted..Friday Favorites
This was exactly what I needed to read this morning. I just recently had to take a 2 week rest period (I may have cheated and run a bit during this..) due to runners knee and just when I was getting back into the swing of things my OTHER knee is having trouble.
Thanks so much for posting this it’s nice to get away from those negative thoughts that come with injuries and see that I’m not in this alone. I guess that’s the price we pay for being runners! Hope your stress fracture heels really quickly as well!
Well, I just got over my stress fracture and I completely agree with everything you said. Finding something new to replace that hour that you went running is certainly a big one.
Hollie @lolzthatswim(andrun) recently posted..Fashion and Foodie Friday
u are such a positive girl so i kno u will hav no problem dealing with this!.. running causes SO many injuries!! sucks ballz!…
Carrie (Moves ‘N Munchies) recently posted..Whole Earth LOVE!
These are awesome tips! You are such a positive, upbeat person, I know you’ll get through it and be even more entusiastic about your running. This post is truly refreshing to read
Rachel @ Eat, Learn, Discover! recently posted..Not Going Anywhere
FANTASTIC POST!! THis was just what I needed to read this morning too! I’m just getting back into running after 2 months off due to tendonitis in my foot – it sucked, but treating your body and mind well really pays off. I pulled a muscle in my back a day or two ago so I can’t run at the moment, but I’ve had this before and I know IF i just REST for a few days it’ll heal on its own. You’re definitely right about coming out stronger – injuries can be a fantastic training tool! They really help you realize what you were doing wrong, allow you time to plan out your training in order to prevent future mishaps, and you definitely come back with even more passion and determination.
Hang in there!
Kate @ Chasing It recently posted..THE SITUATION
Your positivity shines through in every post! Being injured and not being able to run your first half marathon is hard to hear, but these tips are great. I love the tip of focusing on what you CAN do instead. Instead of being upset about running, you can do other things that you love and improve in that area.
Lauren recently posted..PSA: Sunscreen
Great tips and a really positive way of looking at a situation. I think you have to think long term- look at athletes who take a month off, then maybe run 10 miles a week for a month, then build up so slowly. It may take a year to get back to proper fitness but if they do it right they will come back stronger in the end.
Maria @ runningcupcake recently posted..Feeling better (better do some baking then)
I absolutely love your positivity! :] I hope you’ll heal very quickly and everything will be back to normal soon. I haven’t dealt with an injury myself yet. I hope I won’t have to, but I think the positive mindset is so important. Trying new things would definitely keep me sane though.
Paulina (One Smile Ahead) recently posted..Back on Track
Wow,it’s great how you keep thinking positive & how you are able to help others at the same time with your tips!
I am so sorry though you have to go through this because you really don’t deserve it…
Kat @ a dash of fairydust recently posted..Failed. II
Ahhh so sorry that you cannot run the half marathon. But, I think that you have made the right choice and should be proud that you made your decision as it must have been tough. Such great tips in your post too!
Jemma @ Celery and Cupcakes recently posted..Friday Feature: Being in tune with your body
Thank you so much for this, really! I am injured right now too, and it is certainly no fun! I have a pinched and entrapped nerve that even makes it hard to walk, so running is totally out of the question right now. I have been getting down, thinking maybe I am just not “made” to run, since it seems as though each time I increase my mileage or speed work I get injured again. I know this is no way to think, and that no matter what I love to run even if I may never be able to run as hard or long as others, I can run for me. These tips are so great, and your positivity is awesome! I really hope you heal up soon, and no matter if you run the race or not you still have a lifetime of running opportunities in the future
I’ll keep on sending positive thoughts your way girl, thanks so much for this post too!
Aw sweetie. Hate that injury has struck. You have such a great plan to deal with it. Even so, it’s not always easy so if (for once!) you do not to just rant and race I think that ‘s allowed too! Sometimes you need to get it out of the system before you can get back to being positive
Emma recently posted..theinformedvegan:
Is Meat Worth It?
oops that’s ‘need’ not ‘not’
Emma recently posted..theinformedvegan:
Is Meat Worth It?
timely post! i injured myself 8 hours out of a 25k trail race this weekend. I couldn’t run the race, and i screwed myself out of the next month of running- which means i have to give up a half marathon i was REALLY excited about. i’m heartbroken…but trying to stay positive!
part of me thinks maybe this happened because my body just NEEDS a break- so in the name of keeping a smile on, i’m going to take the time off as a recovery period and hope that when i come back, my joints will be stronger than ever!
hang in there! running will be back for us both soon enough!
I’m so sorry about your injury – it really sucks! I think are your tips are great – staying positive and looking at what you can achieve are important. When I was injured I started yoga as well, and it’s a habit I’ve kept up now that I’m back running.
Sarah (everydaysapicnic) recently posted..The End of a Busy Week
great post sweetie! you are dealing with this with grace and style. Your positive attitude will help you get through it for sure!
emma recently posted..Being Vegan – Health Update
This series is going to be awesome!! I love running so much – I’m sure we feel the exact same way, so I’m not even gonna try and describe it. I’ve been through the same roller coaster as you. I can’t count the number of xray’s that I’ve gotten since I took up running! I think you hit the nail on the head with your list of the things that are important for coping with injuries. I hope it heals up fast so you can get back in the game, whether it’s for a 5k or a half marathon. I felt the same way about my 5k race at nationals that I missed out on. There’s always next year!
Tara recently posted..Race Recap: Cherokee 2011
ooh I love this feature! I’ve been trying to increase my running stamina so this will be great for me (:
Thank you so much for writing this,
I’ve been dealing with something similar- hip/ back pain that keeps moving around and can’t quite seem to heal- for a couple weeks now and it’s frustrating.
Nice to know that as much as not running sucks, running is not my life and it doesn’t define me. I have lots of time to get back in the game, and so do you!
It feels like the end of the world sometimes, but it’s not even close.
GREAT TIPS…especially the THINK LONG TERM ONE!! You are amazing and you CAN get through this and before you know it you will be running around happily!
janae@hungryrunnergirl.com recently posted..What I Wore Yo�..
what a great post topic!! I recently caught the running bug and Ive already hurt my ankle
I hope you are feeling better soon!!
I have right sided erb’s palsy and its permanent so I can only run short distances very slowly and can’t do many other exercises! I always admire runners like you and dancers too!
I’m so glad you’re resting and not stressing yourself up over the races! Get WELL SOON!!! 
Qi Ting @ Misadventures of Fat free Baking recently posted..Chocolate Blueberry Pie Steel Cut Oatmeal in a JAR
Great post, I’ve had two injuries now and I cried over each one, but I think you need to do that to release all the negative energy! I think learning from any mistakes, focusing on other forms of safe exercise and remembering that in the bigger picture its not too bad really helps. I was very lucky to be able to run yesterday in the GNR, I think I’ve learned that I probably don’t need to train at the intensity I had done and still get a good result!
Laura@keepinghealthygettingstylish recently posted..The Great North Run 2011
Emma-girl<3 Love this post!! You have gone through quite a few injurys, and Im so impressed by how you are staying positiv and sane while dealing with them!
But, running is my favorit workout, I love how free it makes me feel, and for as long as I can remember (since I was 16 maybe), I have been running 3-7 days a week. Ive never really had any breaks.
Im not the kind of fast-race-runner as you are
BUT, for the past few weeks, my legs has been SO tired, and heavy. It felt like I was always running up-hill, and my runs were just plain pain! No fun at all!
So, i decided to take one week off running (last week). And although this was just one week, and I didnt really have a injury- I thought about you and your passion for running AND being good to your body (not pushing it when it is tired), and Im ready for my run again today
I really hope the rest did my legs good, and that I will feel better today! And I hope youll be GOOD again soon! Im sending TONS of healing thoughts your way <3
Love this new serie, and love YOU:**
Hugs
Ragnhild recently posted..17.09: Comfort Bowl
So sorry you’re injured, but I love your Top 10 Tips! I’ve been injured before – it was pretty minor, but the best thing you can do is be patient and give your body the time to heal. Cross-training with other low impact workouts is great, too!
Dorry recently posted..Bird’s Brain, Take 2
i wish I would have seen this post back when I hurt my back. Staying positive is so important! I struggled with that a lot.
So sorry you have to go through this, let your body full heal and you will be back out there in no time!
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