Runner Injury Protocols

Even if you are following the pre-hab/strengthening articles that have been previously posted, injuries can still pop up. Never fear though, they do not need to derail and you training plan and progress. Here is an injury assessment protocol taught by Coach McMillan. The biggest thing to immediately do, is to consult a professional, generally a physiotherapist. Do not waste a week or do trying random solutions from a Facebook post or WebMD.

Level 1

Level 1: Injury - Minor injury or athlete who's been ignoring pain and tightness for a little bit

• See a professional/physio therapist ASAP and begin self care. Contact your trusted source for therapy to get an expert opinion and guidance, as well begin at home care such as icing, resting, and foam rolling (as comfortable).

• 50 to 100% reduction in volume for 1 to 3 days. Cut the run in half or remove it completely based on athlete feedback. This is a very common resolution to many injuries.

• No hard workouts or long runs in this period - only easy runs. Keep the athlete calm and focused on healing.

• Ice baths - can ice area specifically, but full immersion in ice during this period helps accelerate healing.

• Funny movies/shows - laughter is really the best medicine. Smile, laugh, avoid negativity.

• Rest, sleep, naps - body heals best when sleeping.

• Anti-inflammatory diet/meds - avoid inflammation causing foods (https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation). Take medications as directed by label or professional.

• For the insistent athlete gentle cross-training - this training should be pain-free and facilitate healing. It needs to be an easy session, not a workout.

Level 1: Return to Running

• Start with 1 to 3 sessions of 10 to 15 minute test runs - avoid jumping right back into training program and ensure everything is 100% healed.

• IF healed - 2 to 3 sessions of 20 to 30 minute easy runs.

• THEN, ease back into the training plan - running the lowest volume, being careful with workouts and long runs.

• If the athlete acts fast and this protocol works, you only lose 1 week of full training with no loss in fitness.

• Manage an athlete's brain by calming them down, dispel notions of losing fitness, encourage them to take the time, ease back in, and they'll be at 100% in no time.

Level 2

Level 2: Injury - Chronic Issues, IT Band, Plantar Fasciitis, Piriformis, Bone, injuries that do not go away with a short rest period

• For chronic issues athlete's need to be extremely aggressive in treatments.

• See therapist ASAP, let the therapist make all guiding decisions on the return to running, and start of self care.

• 100% reduction in volume for 3 to 7 days (refer to therapist for return to run).

• Ice baths - can ice area specially, but full immersion in ice during this period helps accelerate healing.

• Funny movies/shows - laughter is really the best medicine. Smile, laugh, avoid negativity.

• Rest, sleep, naps - body heals best when sleeping.

  • Anti-inflammatory diet/meds - avoid inflammation causing foods (https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation). Take medications as directed by label or professional.

• These athletes tend to want more cross-training. Goal is still gentle-cross training and is pain-free and facilitate healing. Slowly move the cross training to more run like activities. Swimming, pool walking/running, cycling in the early stage and progress to elliptical/alter-g treadmills.

Level 2: Return to Running

• Start with 1 to 3 sessions of 10 to 15 minute test runs every other day - avoid jumping right into program and ensure everything is 100% healed (continued cross training/physio direction).

• IF healed - 2 to 3 sessions of 20 to 30 minute easy runs every other day. Athlete may want to run every day, but keep them conservative.

• THEN, ideal to to progress to a base fitness plan (easy runs, light fartlek's, hilly run) for 2 to 3 weeks, but if near to race date ease back into plan at lowest volume, being careful with workouts and long runs.

• If all goes well, the athlete will usually only lose 2 to 3 weeks of full training with a low loss in fitness. They should feel good within a week or two of running.

• More athlete brain management, re-assure, keep them focused and from making recovery mistakes.

Level 3

Level 3: Extended Injuries - Stress Fractures, persistent plantar fasciitis, upper hamstring

• See therapist ASAP, defer all guidance on return to running to therapist.

• No running until cleared by physio, no test runs.

• Ice baths - can ice area specially, but full immersion in ice during this period helps accelerate healing.

• Funny movies/shows - laughter is really the best medicine. Smile, laugh, avoid negativity.

• Rest, sleep, naps - body heals best when sleeping.

• Anti-inflammatory diet/meds - avoid inflammation causing foods (https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation). Take medications as directed by label or professional.

• Enhanced cross training - develop a cross training plan for the athlete to progress through so they maintain focus.

Level 3: Return to Running

• Once cleared by physiotherapist/doctor the athlete can begin to return to running on a 2 to 4 week plan to rebuild fitness (available in Final Surge, inquire with Me).

• Move through a 4 to 8 week base plan.

• Then, after 6 to 12 weeks later ready to return to race training or other preparatory plans.

Again to reiterate, the key here is do not delay care. Do not put off a niggling pain as nothing. Do not force your runs just to stick with the schedule. Professional guidance trumps internet guidance. Don't let what could be resolve by a Level 1 injury protocol progress to Level 2 or 3.

If you have any questions reach out to me through Final Surge, e-mail: markdidham@gmail.com; or Facebook PM.