Staying Positive When Injured: A Guide for Runners

Getting injured can feel like the worst thing to ever happen, especially for runners who thrive on the endorphin rush of a good run. We have all been there. But injuries don’t have to derail your progress or dampen your spirit. Here’s how to stay positive and proactive during your recovery journey.

“Any athlete, regardless of ability, will experience sadness and even depression when injured,.” says sports psychologist Justin Ross, MD of MindBodyHealth.

1. Accept it

It sucks. It really does suck. But, denying the fact that you are injured or pushing on regardless - does not change the fact that your body has an injury that will likely need rest and rehabilitation. The faster you can accept it, means the faster you get on the road to recovery.

Remember, pushing through pain or ignoring a problem can lead to more serious issues and a longer process of recovery. Take time to properly access the injury and seek professional advice from a physiotherapist, osteopath or doctor to understand the damage and take the best course of action!

You’ve got this.

2. Rest and recover

Oh, you’ll hate me for saying it. But it’s true - you know it and I know it. You need to rest. Rest is crucial for healing. While it might be tempting to get back on your feet quickly, giving your body the time it needs to repair itself is essential. Use this time to focus on other areas of your life that might have been neglected due to your running routine. Think of this period of rest as an opportunity for physical and mental recovery.

3. Embrace Meditation

Injury recovery is not just a physical journey but a mental one. You can control your mindset. A positive outlook can drastically help the recovery period both physically and mentally. It is, of course, not easy to be positive when being injured is getting you down.

Meditation can be a powerful tool to help you stay calm and focused. It can allow you to connect with yourself, to take time out of your day to just be. Meditation reduces stress and anxiety, promoting a sense of calm and well-being. It enhances focus and mental clarity, helping you stay present and positive. Regular meditation can improve pain management too.

Apps like Headspace offer guided meditations specifically designed to injury, that help with pain management and stress reduction. Spending just 10 minutes a day on mindfulness can help you maintain a positive outlook and keep your mind in a good place, which can help speed up your recovery journey.

4. Focus on What You Can Do:

While running might be off the table, other forms of gentle exercise can keep your body active without aggravating your injury. Gentle walks are a fantastic way to stay fit, enjoy the outdoors, and keep your spirits up. Of course, the type of gentle exercise depends on your injury - make sure to follow your healthcare professionals advice!

But remember, you can get creative with workouts so that you don’t aggravate your injury but you get exercise and get your heartrate up!

Listen to your body and don’t push too hard. The goal is to maintain some level of activity, which can aid in your recovery and keep you motivated.

5. Try Something Completely Different

An injury can be a chance to explore new hobbies and creative outlets you might not have had time for otherwise. Painting, drawing, writing, or even trying out a musical instrument can be incredibly fulfilling. Allow yourself the freedom of being a beginner! You don’t have to perfect these activities, but just participating in them can help boost your mental health and take your mind off your injury. These activities not only provide a distraction but also offer a sense of accomplishment and joy, keeping your mental health in check during the recovery phase.

6. Schedule Your Rehab Exercises & Rewards

Staying disciplined with your rehab exercises is crucial. Make a schedule and stick to it. Consider using a tick box chart or a sticker chart—yes, like the ones you had when you were young. Each time you complete your exercises, give yourself a sticker or a tick. This visual representation of your progress can be very motivating, and you will see the ticks build up over time. Sometimes it is hard to quantify progress when recovering from an injury. When we feel like we can’t see improvement, we sometimes stop altogether. Visually seeing your journey helps you see your progress and motivates you to keep going!

Make sure to reward yourself for sticking to your exercises; it could be something small like a favourite snack or coffee treat!

7. “This too shall pass.”

Injuries are often seen as setbacks, but they can also be opportunities for growth. Remind yourself that this period will pass and that you will come out of it stronger, more resilient, and perhaps even a better runner. Use this time to improve your technique, understand your body better, and build mental toughness. Embracing a positive mindset can significantly impact your recovery process. Remember, professional athletes get injured and come back fighting, stronger and more resilient. You can too.

Injuries are temporary, but the lessons you learn and the strength you gain from overcoming them are lasting. Keep this in mind, and use it as a reminder that your current situation is just a phase and better days are ahead.

Yellow Pilates

Pilates is a great exercise regime to go alongside your rehabilitation programme, as it is low-impact, controlled and precise movements. An expert Pilates instructor will be able to design a class or programme around your injury to help aid recovery and prevent aggravating the issue. It is often recommended by physiotherapists and doctors - check with your healthcare professional if they think Pilates would be beneficial for your recovery.

If you feel you would benefit from 1-to-1 or group Pilates classes, we can discuss a tailored programme suitable for you.

Email: hello@yellowpilates.com