How to Self-Treat Running Injuries

Running is a fantastic way to stay fit, relieve stress, and maintain overall health, but injuries can sometimes derail your running plans. Whether it’s a nagging pain or an overuse injury, knowing how to treat yourself effectively can help you recover faster and prevent further damage. Here, I’ve got expert advice on how you can self-treat running injuries.

1. Understand Your Injury

Before jumping into any treatment, it’s crucial to understand the nature of your injury. While some injuries are easy to identify, others may require research. Some of the most common running injuries include:

• Shin splints (pain along the shinbone)
• IT band syndrome (pain on the outer side of the knee)
• Runner’s knee (pain around the kneecap)
• Achilles tendinitis (pain in the back of the heel)
• Plantar fasciitis (heel pain)
• Stress fractures (small cracks in the bone due to overuse)

If you’re unsure about the cause of your pain, it’s always a good idea to consult a medical professional. However, for minor issues, it can be effective to self-treat running injuries.

2. Rest and Reduce Activity

The first step in treating any running injury is to give your body time to heal. Continuing to run through pain can worsen the injury and delay recovery. Rest is essential for your body to repair itself.

• Active rest: Instead of running, consider low-impact cross training activities like swimming, cycling, or walking, which allow you to stay active without exacerbating your injury.
• Avoid pain triggers: Pay attention to the movements or activities that cause pain and try to avoid them during your recovery.

3. Ice to Reduce Inflammation

Ice is one of the simplest and most effective ways to reduce swelling and pain associated with running injuries. Apply ice to the injured area for 15-20 minutes every 1-2 hours during the first 48 hours after the injury.

• Tip: Use a towel or cloth to wrap the ice pack to prevent direct contact with your skin, which can cause ice burns.

4. Compression and Elevation

In addition to icing, compression and elevation can help minimize swelling and promote healing.

• Compression: Use an elastic bandage or compression wrap around the injured area to reduce swelling. Be sure not to wrap it too tightly, as this could impede circulation.
• Elevation: Raise the injured area above the level of your heart whenever possible to reduce swelling. Prop your leg up with pillows while resting or sleeping.

5. Pain Relief and Anti-Inflammatories

Over-the-counter (OTC) pain relievers like ibuprofen or aspirin can help reduce inflammation and ease pain. However, be mindful of not over-relying on them, as painkillers only mask the problem and don’t address the underlying injury.

• Tip: Follow the recommended dosage and consult with a doctor if you have any concerns or conditions that might interact with medication.

6. Stretching and Foam Rolling

Once the acute pain and swelling have subsided, gentle stretching and foam rolling can help improve flexibility and reduce tightness in muscles that may have contributed to the injury.

• Stretching: Perform gentle stretches for the affected area to improve mobility. For example, for shin splints, calf stretches may be particularly helpful. For IT band syndrome, try stretches targeting your hips and quads.
• Foam rolling: Rolling out tight muscles with a foam roller can relieve muscle knots and improve blood flow to the injured area. Focus on the muscles surrounding the injured area but avoid rolling directly on the injury.

7. Strengthening Exercises

Once your pain subsides and you can move comfortably, strengthening exercises can help you rebuild strength and prevent the injury from recurring.

Weak muscles can contribute to many common running injuries, and strengthening the affected areas can provide better stability and support.

• For runner’s knee: Quad strengthening exercises like leg lifts or wall sits can be beneficial.
• For shin splints: Toe raises and resistance band exercises can help strengthen the muscles around the shin.
• For Achilles tendinitis: Eccentric calf exercises (lowering your heel slowly off a step) can help rebuild the tendon.

8. Gradual Return to Running

When you feel ready to return to running, do so gradually. Start with short, easy runs on flat surfaces.

Increase your distance and intensity slowly, and listen to your body. If you experience pain, it’s a warning sign to ease off and rest.

• Run-walk method: If you’re coming back from an injury, you might want to use a run-walk approach to avoid overloading your body too soon.

9. Expert Advice for Future Prevention

The best way to deal with running injuries is to prevent them in the first place. Consider the following tips to help keep you injury-free:

• Warm up and cool down: Incorporate dynamic stretches and warm-up routines before running, and always cool down with static stretches after your run.
  
• Cross-train: Incorporating different forms of exercise, like strength training or yoga, can help balance out muscle imbalances and prevent injury.
  
• Proper footwear: Make sure your running shoes are appropriate for your feet and running style. Replace worn-out shoes to maintain proper support.
  
• Listen to your body: Pay attention to small aches and pains before they develop into more serious injuries. Take rest days as needed and avoid pushing through discomfort.

Final Thoughts from a Running Coach

To self-treat running injuries, you need patience and a solid plan for recovery. By following the steps outlined in this guide—resting, icing, compressing, elevating, stretching, strengthening, and returning to running gradually—you can heal effectively and prevent future injuries.

Remember that while self-treatment can be highly effective for minor injuries, it’s always wise to consult with a healthcare professional if you’re unsure about the severity of your injury or if your symptoms persist.

Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.