Over two thirds of runners suffer from at least one sports injury every year that interrupts their training. Injuries are even more prevalent among people training for marathons. A study from the American Journal of Sports Medicine found that up to 90% of marathon runners may suffer from injuries. People who are suffering from marathon injuries will need to know how to recover so they can start running again.
What Injuries are Most Common?
Many people suffer from injuries after running long distances. This is particularly common among marathon runners, because they have to train months in advance. Some injuries are pretty benign, but others can be pretty painful and take a long time to heal. Here are some of the most common injuries that runners face:
- Black toenails
- Muscle strains
- Stress fractures
Most of these problems can go away in a couple of days to a week. However, sprains and stress fractures can be much more painful. They can also be more aggravated than those that you suffer from after running shorter distances. This is partly because marathon runners don’t often even realize that they have sustained an injury until after the race due to all the adrenaline they have. As a result, people often end up running on a sprained foot or even a fractured ankle for miles.
They will need to undergo more extensive treatment afterwards, such as visiting a rehab facility that specializes in providing such services. People have less serious injuries may be able to recover on their own.
Be Careful Pushing Yourself
Most marathon runners have a difficult time coping with their injuries. Jessica Reed is a marathon runner that contributed a piece in “The Guardian” likening the recovery process to the five stages of grief. Reed said that people are often in denial at first. They quickly accept the injury and begin blaming themselves for what they did wrong. However, they may still have a hard time understanding the limitations.
Some runners will try to keep training and ultimately realize that they need to wait out their injury. Others can train lightly and others need full bed rest. It is very important that you know what your limitations are, because you may end up making your injury a lot worse.
Perform Some Recovery Exercises
Whether you are doing rehab in physical therapy or training on your own, you will need to understand what exercises to do to recover more quickly. Here are some things that you may want to try:
- Lie flat on your stomach, while keeping your legs straight. Extend your arms over your head and hold that position for up to half a minute.
- Lie on your side and keep your knees bent at a 90 degree angle. Lift both legs up and down without separating your feet.
You should perform each of these exercises about ten times. This will keep your legs strong and your body will remain conditioned to return to running after you recover.
About the author: Kalen is a health and wellness writer. He also helped his ex-girlfriend train for the Clodale Marathon a couple years ago.