Returning to running after an injury can feel daunting, but with the right approach and support, it becomes manageable. For many, running is more than just a sport; it’s an important outlet for mental health and well-being. After going through my own recovery from an ACL injury during college soccer, I learned firsthand how essential it is to focus on movement that helps with an easy transition back to the sport. Since running involves repetitive single-leg movements, working on these skills is crucial for a smooth and safe comeback.
Understanding the Return-to-Run Process
The journey back to running typically involves several phases, starting with injury rehabilitation and gradually progressing to more dynamic movements. Initially, the focus is on rebuilding strength, range of motion, and stability. This stage often includes physical therapy exercises to strengthen the muscles around the injured area.
Once a solid foundation is established, the transition to sport-specific training begins. This is where incorporating single-leg exercises comes in. It’s essential to build strength and confidence in each leg since running requires alternating single-leg movements repeatedly.
Here Are Three Key Exercises to Help You Return to Running:
Mountain Climbers at the Wall
This dynamic movement mimics the action of running and helps build the strength and power needed for a successful return to the pavement. It’s a fantastic way to engage your calves and improve overall stability.
Split Squat with a Rotational Kettlebell Punch
This exercise effectively targets your quads, hamstrings, and glutes, all of which are essential for stability and power when running. Adding the rotational element not only challenges your strength but also incorporates core stability.
Step Back Lunge to Single Leg Jump
This move focuses on the single-leg component, enhancing balance and power production—crucial for maintaining control during those dynamic movements while running. It’s a great way to build confidence as you transition back into running.
The Importance of Gradual Progression
As you progress through the return-to-run process, gradually increasing the intensity and duration of your runs is essential. Starting with short intervals of jogging, mixed with walking will allow the body to adapt without feeling overwhelmed. It’s vital to listen to your body throughout this journey; if something doesn’t feel right, it’s important to adjust your routine.
These exercises are not just about building strength and power, but also about regaining your independence. Although the journey may feel long, the proper progression of exercises – guided by a physical therapist – represent a pathway to successfully and confidently getting back to what you love.
Schedule an appointment today to work with Cassidy at Spooner Phoenix!