When you can’t run, it probably frustrates you more as a runner. Don’t give up; here are some ways How to Maintain Your Workouts With an Injury. Throughout my career as a runner, I’ve been injured multiple times that have prevented me from doing what I love most. Over the past two decades, I have worked in sports clinics and competed in the competitive running for 32 years. I have suffered seven ankle fractures during this time; including two ankle surgeries. A calf muscle rupture and a knee arthroscopy, to name just a few examples. Therefore, I comprehend the devastation runners experience when informed they cannot run. Because I’ve been through these injuries myself, I’ve been able to come up with effective and dependable treatment and rehabilitation plans that help injured runners stay fit and get back to running as soon as possible.
I try to do everything in my power to assist runners in maintaining their fitness, improving their form, and returning to running with improved technique, even though some medical professionals will advise them to stop training. There are activities that runners can do to mimic running, strengthen the relevant muscles, and speed up their recovery, depending on the injury. Although not all of these are suitable for everyone, I encourage you to give them a try and discover something that helps you maintain your mental and physical health.
Maintain Your Workouts With an Injury
One of the most efficient forms of cross-training for runners who have been sidelined by injuries is aqua jogging. This high-resistance, low-impact exercise is a great way to work the same muscles that runners use. Pool running is a great cardio workout that closely mimics the movement pattern of running and helps maintain most of your running-specific muscles, even though it is harder to maintain the same posture or cadence (steps per minute).
You can do some drills to keep you focused and purchase a running belt to keep you upright. Including variations like Tabata drills or a one-minute maximum pace can help you stay focused and keep your fitness up. You’re ready to go, so grab some waterproof headphones.
Treadmill with anti-gravity AlterG
In recent years, this space-like treadmill has revolutionized medical rehabilitation. By selecting any weight in increments of one percent from 20 to 100 percent of your body weight, its unweighting technology enables injured athletes to resume running. The AlterG is superior to running in that it places less strain on injured bones or muscles. However, a session on the AlterG costs an average of $1 per minute, so it’s not cheap.
Stair walking is a great way to build strength and get your body ready for running again, depending on the injury. As you power to the top, the plyometric exercise strains your lungs and heart and strengthens the same muscles as lunges and squats. It also helps improve your balance.
Stay away from HIIT (high-intensity interval training)
If you are recovering from an injury, high-intensity interval training should be avoided unless it is a non-impact exercise like boxing. The high-impact jumping, landing, and sprinting that is a component of HIIT is the worst thing you can do to get your heart rate up. There are a lot of activities you can do to get your heart rate up.
Walk and Run
If you’re used to running for more than 30 minutes but are too hurt to continue. A good alternative is to walk for 20 minutes and lightly jog for five minutes. The degree of your injury affects the ratio of running to walking. To plan your return to running, I suggest adhering to this interval table.
How to Keep Training When Injured Ideally. You should combine this with some Strength, Stability, and Stretching, which I refer to as Body Maintenance. This will gently ease you back into running while still giving you the mental satisfaction of getting outside and making progress.
To prevent the injury from recurring, proper body maintenance will assist you in developing a stable core and muscle strength. You should give this free cross-training program a try. It includes advice on which exercises are appropriate for various kinds of injuries and four weeks of planned strength exercises.
Monitor The Pain
While getting back to running following a physical issue, the best rule to hold you back from moving in reverse in your recuperation is torment. Running again after an injury doesn’t have to be painful, but it shouldn’t make the injury feel worse or cause any new pain.
By overtraining too early, you don’t want to aggravate the pain. When you begin back running, keep a close eye on the level of pain. If it isn’t too bad and doesn’t get worse the next day, gradually increase your training, but do it slowly. This span plan is an extraordinary approach to securely once again introduce running and screen your aggravation level.
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