Nobody feels 100% all of the time, and there will be occasions when you question if it’s a good idea to run or not.
Running is a physically demanding sport. Researchers have estimated that 37 to 56% of regularly training runners sustain an injury each year.
Here we will outline some of the main physical hurdles you might face as a runner and the types of running injuries, and offer advice on how to deal with them, answering that age old question of can I run if I’m injured.
how long should i have off running if i’m injured?
The good news is that the body has a really amazing ability to repair itself. But everyone will heal at their own rate and recovery from injury changes from person to person. As a very rough guide you should expect to be off running for a week with a mild muscle strain and a month for a more severe one. Running with an injury is a bad idea, so don’t run until you’re pain free and can walk normally without discomfort. Build back up gradually and be guided by how it feels.
Knee pain and iliotibial band syndrome
This is a common problem faced by runners. Women runners can be even more susceptible to knee problems due to the angle of the thigh bone in relation to the wider female pelvis. This causes the kneecap to pull away from the midline during weight bearing activities – like running.
Knee pain can be accentuated by any deficiency in the buttock muscle.
If you’re asking should I run with knee pain, well developing strength in the butt can help improve and prevent this injury, as it provides a more stable alignment for the kneecap and reduces strain.
Stress fractures result from biomechanical stress on a weakened bone.
Unfortunately for running, the answer to your question – can I run if I’m injured with a stress fracture is no. Complete rest from running is needed to allow for complete healing.
Our preventative injury advice for the future is to make sure you have supportive shoes on – especially if you are overweight or a beginner increasing your distance.