
"Many run-walk and "pain guide" recovery protocols fall short when it comes to providing guidance on returning to running after an injury, as they don't account for the fact that some pain might be a requirement for full recovery. The ideal amount of tissue loading for rebuilding is critical. Recovery requires activity that both strengthens healing tissue and also provides a critical remodeling stress that helps restructure repaired-but-inefficient connective tissue into coherent, strong, mobile, and pain-free structures. And sometimes, this process is painful."
"Balancing loading and pain management is a delicate and often frustrating process. The stoplight system we discuss in this article is a contextualized guide that accounts for symptom responses throughout the day - during the run, post-run, the rest of the day, and even the next day - and is a better approach for crafting a tailored return to running with minimal setbacks."
"Returning to running after an injury can be challenging and full of unknowns. Let's first explore why conventional running plans and pain management approaches often fail. Orthopedic medicine's two most common strategies for returning to running include run-walk progressions and "let pain be your guide" approaches. Even when combined, the two strategies are incomplete and problematic, often leaving individual runners struggling to run pain-free again."
Returning to running after injury requires precise, individualized tissue loading to both strengthen healing tissue and remodel repaired connective tissue into coherent, strong, mobile, and pain-free structures. Some pain can be an unavoidable component of effective remodeling. Common strategies like run-walk progressions and "let pain be your guide" approaches often fail because they are either rigid or too vague for specific injuries. Successful recovery balances sufficient stimulus without overloading, considers symptom responses during and after activity throughout the day, and tailors progression to the runner’s injury, body, and lifestyle. Contextualized tools like a stoplight system can guide safer, progressive return-to-run plans.
Read at iRunFar
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