Avoid These 3 Common Running Mistakes After a Back Injury
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Understanding Running and Back Pain
As a kinesiologist, I've encountered nearly every perspective and method for addressing back pain. Regrettably, some people still cling to outdated beliefs propagated by medical professionals 20 to 30 years ago. Spoiler alert: those ideas are not particularly helpful. While many are beginning to embrace evidence-based approaches, several misconceptions about back pain and running persist that must be dispelled.
In this article, we will explore three common pitfalls that many runners encounter when returning to the road after experiencing back pain. By sidestepping these obstacles, you’ll be better equipped to fully recover and return to safe and sustainable running. It’s essential to understand that everyone’s recovery journey is unique, but these insights can benefit you regardless of your current fitness level.
Please consult with your healthcare provider if you're currently dealing with back pain. Given the complexity of back issues, obtaining tailored, professional advice is essential to guide you appropriately. Recovery timelines can vary significantly, spanning from a couple of weeks to several years, depending on the nature of your injury. Although you may be able to resume running before full recovery, how you approach your training will be affected.
It's crucial to note that the following tips are not a guaranteed cure for all symptoms; rather, they serve as a roadmap for improving your recovery. I encourage you to seek professional guidance before resuming your running regimen. If you have additional insights or experiences, I would be eager to hear them in the comments. Now, let’s dive into the first mistake.
1) Avoid Relying on X-rays or Scans
When people experience back pain, the instinct often is to seek an x-ray. However, this should generally be a last resort. Medical imaging frequently reveals 'misalignments' in the spine that may not correlate with your symptoms. This can lead to increased anxiety around movement and heightened stress levels.
Advancements in imaging technology have allowed us to view the intricacies of our bodies in unprecedented detail. Unfortunately, this clarity can be misleading when it comes to diagnosing low back pain; there often isn't a direct link between imaging results and the patient's actual symptoms.
Many healthcare practitioners do not stay updated with recent research in this area, resulting in excessive and premature imaging orders, under the false assumption that they will pinpoint the exact cause of discomfort. Instead of relying on imaging, consider consulting a physical therapist who can guide you toward more effective solutions. As a society, we often focus too much on pinpointing a precise diagnosis when we should prioritize developing strategies to alleviate discomfort.
Remember, stop searching for that perfect diagnosis through imaging and start pursuing sustainable methods for feeling better!
2) Bed Rest Isn't the Answer
No matter how intense your back pain may be—whether from a mild strain or a serious disc injury—complete inactivity is never the solution. A lack of movement hampers recovery. Engaging in physical activity promotes blood circulation, oxygen delivery, and the flow of repair cells to the injured area. To foster healthy tissue regeneration, movement is essential!
To accelerate your recovery, aim to take breaks from sitting every 20 to 30 minutes throughout the day. Even standing up from your chair can significantly benefit your spinal health over time. If you're in considerable pain, try incorporating light activities into your daily routine, like gentle chores or short walks, as they can make a significant difference.
For those who feel capable, incorporating mobility training can enhance spinal function. If you're seeking exercises tailored to improve spine mobility, I have a comprehensive guide available. The key is to move slowly within your pain-free range of motion. By consistently practicing movement and mobility, coupled with a properly structured resistance training program, you'll be well on your way to recovery.
Remember, when dealing with back pain, bed rest is the least advisable option. Movement is truly medicinal!
3) Don't Rush Your Recovery
Many individuals believe that once they feel ready to resume running, they should go all out immediately. This mindset often leads to setbacks, as they may experience a flare-up and require additional time off. When you are ready to reintegrate running into your routine, it's vital to proceed gradually.
A walk/run strategy is an effective way to ease back into running. Begin with a cycle of 1 minute of running followed by 1 minute of walking, repeating this for 3 to 5 intervals. As your condition improves, gradually extend your running intervals. For instance, you might progress from a 1:1 ratio to a 2:2, 5:3, or 10:4 ratio. While guidance from a kinesiologist or physiotherapist can be helpful, listen to your body and adjust accordingly. If you can comfortably run for 5 minutes one day, try extending to 6 or 7 minutes in a few days. If you're not feeling great, reduce your intervals or overall volume.
Plan to engage in this walk/run method 2 to 3 times per week. With consistent practice and patience, you'll likely find yourself running pain-free for over 20 minutes within a few weeks. Remember, recovery is a marathon, not a sprint!
In Conclusion
Dealing with back pain as a runner can be incredibly challenging. If you're eager to return to peak form, take care to avoid these three prevalent mistakes. Rather than seeking x-rays, focus on finding effective solutions. Instead of remaining sedentary, keep your body moving as it was intended. Finally, avoid rushing back into intense activity; pace yourself and remember that recovery takes time.
By adhering to these three principles, you'll be well on your way to getting back on the road.
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