The Art of Efficient Recovery 

By Dr. Tim Maggs

Injuries stink. For those who have never been injured, you just can't understand the ugliness of being down. While your brain is telling you to get out there and run, your body is screaming it can't go another step. This internal Hatfield vs. McCoy battle usually rattles even the strongest. And when injuries become reinjuries, watch out.  

Keeping in mind that all humans are imperfect and imbalanced people, it is usually only a matter of time before an increased stress load or demand on a muscle or joint leads to injury. Conventional thinking teaches us, "You haven't got time for the pain," and symptomatic relief is encouraged. But, don't be so fooled to think this approach works. It's a band-aid approach at best and will ultimately keep you out of the action.  

Definition of Recovery

Most runners don't realize that recovery doesn't only refer to the injured, but also to those who regularly train. Muscles used in every run develop micro-tears during runs, and normal recovery is the repair process needed for these tears to heal. All of the soreness and stiffness we usually deal with are symptoms of these tears. 

Injuries, however, are the result of overuse of certain muscles and joints, which typically end up with a pull, inflammation, severe tear, or fracture. It's these "recoveries" that require a more disciplined approach. With a structured program, all injuries will have the best chance for recovery. But, the actual implementation of a program is the tough part. 

Four Phases of Recovery

Most inexperienced injured runners want to continue training while they're hoping to heal. This is tantamount to winning the lottery two weeks in a row. It just can't happen. The brain needs to default to a different strategy. And that strategy begins with this four phase program. 

Identify the Problem

This is the first step to full recovery. So many runners attempt to ignore or run through injuries, and, in most cases, this leads to a chronic, on-going injury. By specifically identifying the injury, a correction program can be set up. Identifying the injury consists of seeing someone who is familiar with sports injuries. X-rays are one test that can be performed. Muscle strength tests, arch evaluations, blood tests, and a variety of other tests may be indicated to determine the cause of the problem. Regardless of what test is needed, it is money well spent to determine the cause. Don't settle for guesswork here. 

Put Out the Fire

Most runners don't care about problems until they become critical and help is needed. Most injuries are inflammatory problems, a muscle pull, or even a break, but immediate attention is needed. During this phase, be willing to stop running. Although that's a mortal sin to the avid runner, you must change your normal strategy during injury and be willing to do what it takes to get better. Remember, there are no short cuts. 

Also, during this phase it's important to use ice on areas of inflammation. If staying off your feet is important, be willing to do it. The key here is to do whatever is needed as close to 100% as possible in an effort to get back as quickly as possible. The objective is to get back to the point where you can run; so be willing to do whatever you must to get the acuteness down.