Running Rehabilitation
| Abbott Chiropractic |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
Here is general information about returning to running after injury:
Returning to Running After Injury (Non-competitive Runner)
Getting started again
Returning to Running After Injury (Competitive Runner)
Getting started again
Some general information for runners:
Running Uphill… Contraindicated if you have any of the following:
Running Downhill
Get active to get healthy and stay active to stay healthy!
Returning to Running After Injury (Non-competitive Runner)
Getting started again
- You shouldn’t be running again until you can take a brisk 15 minute walk
without any pain! - You can then run 15 minutes at an easy pace no faster than 8 minutes per mile.
- If you hurt at any time, before, during or after your run, or the next morning you
should lay off. - Take your time!
- It takes as long to get healthy after an overuse injury as it took to develop the
injury.
Returning to Running After Injury (Competitive Runner)
Getting started again
- 15 minutes of running a day for the first week.
- 20 minutes a day for the second week
- 25 minutes a day for the third week
- etc.
- No fast training until you have been running for at least 45 minutes per day
Some general information for runners:
Running Uphill… Contraindicated if you have any of the following:
- Plantar fasciitis
- Achilles tendonitis
- Hamstring strain
Running Downhill
- Avoid it!
- It is too stressful!
- It can produce forces of 4 times body weight!
Get active to get healthy and stay active to stay healthy!
