Treatment of Running Injuries

Assuming you are like 75-80% of runners, you will have something get sore or painful over the course of a year’s running time.

Assuming you are like 75-80% of runners, you will have something get sore or painful over the course of a year’s running time.

Below is a protocol for dealing quickly with any running-related pain no matter the region of your body or initial cause (minus acute trauma).

  1. Onset of Pain (ie- you run a hard track workout, and your left Achilles tendon is very sore on the warm-down)

    First 48hrs Following Injury

    • Do not stretch the area immediately surrounding the injury.
    • Ice area for ten minutes as often as possible for first six hours following onset of symptoms
    • Take a Large Dose of Vitamin C from a high quality source (ie- Ester-C) for tissue repair
    • Take 200-600mg of naproxen sodium or ibuprofen every 12hrs  if swelling is present (and if permitted by your doctor)
    • Use a compression bandage or commercial compression sleeve in first 24hrs to remove inflammatory waste and promote healthy circulation to the area
    • Rest for 24hrs, assess pain, and train lightly at 50% normal load if pain is mild or absent
  2. If Symptoms Persist Beyond 48hrs
    • Continue above protocol for 3-5 days
    • Discontinue Icing after 5 days (it restricts circulation, and therefore healing time will slow)
    • Discontinue NSAIDs after 5 days (same reason as above)
    • Begin to actively stretch the area 2-3 times per day
    • Go for a professional massage after 72hrs if possible, or use a foam roller extensively to release tension in the area
    • Train lightly at 50% of normal load or XT; Take total rest for three days if symptoms persist
    • Increase protein consumption, hydrate well, and eat 2x your normal amount of fruits and vegetables to increase healing and repair

If you follow the above advice to prevent and treat injuries, you will take one step further to being a consistent, healthy runner throughout your career!

DISCLAIMER: While this advice is sound, always consult with a medical doctor before altering anything in your diet, training, or approach to illness or injury.

Recommended reviews

Expert score

Asics GT 2000 9 Review

The ASICS GT 2000 9 is a moderate stability trainer. It is a durable and ... (Read expert review)
Expert score

Hoka One One Clifton 7 Review

The Clifton is incredibly light and provides soft and comfortable shock ... (Read expert review)
Expert score

Skechers GOrun MaxRoad 4+ Hyper Review

The Skechers MaxRoad 4+ is a highly cushioned long-distance trainer which can ... (Read expert review)
Expert score

Nike Metcon 6 Review

The Nike Metcon 6 is a superb training shoe, designed for athletes working out ... (Read expert review)
Expert score

Altra Paradigm 5.0 Review

The Altra Paradigm 5.0 is an ultra-cushioned stability trainer built for ... (Read expert review)
Expert score

New Balance FuelCell RC Elite Review

The New Balance FuelCell RC Elite is a highly cushioned racer which excels at ... (Read expert review)

This web site uses cookies. Click Accept to continue. Review Our Cookie Policy

On these and other websites owned by RSG Media BV we use cookies and other similar techniques.

We place and use different types of cookies for the following purposes:

Functional cookies:
To make our websites work as intended.

Analytical cookies:
To collect and analyze statistics to improve the experience on our websites and the effectiveness of advertisements.

Tracking cookies:
To build personal profiles of you so that we can show you targeted content and advertisements that match your interests.

Social cookies:
To allow you to share your reaction through 'likes' or commentary.

In addition, third parties (which are partly outside the EU) can place cookies on our websites, including tracking cookies that can also be used to build up a profile of you. Tracking cookies may have an impact on your privacy.

By giving your consent below, you agree that we place and read cookies on all our websites (see this overview) and combine these collected data.

Your consent remains valid for 6 months unless you withdraw it.