Returning to sport or as I call it the Bright Side: Lessons you learn from being injured

We all know the physical effects an injury can have on us and how hard they can be to overcome, but recognising the psychological effects could be just as important. Recent research has identified key factors that can have a significant impact on whether someone returns to sport after injury and if they return to their previous level. Manage these factors and you can get back to running with a healthy mind and body.

“As a runner you’re used to running through pain and things that don’t feel good, but I knew this was different. I had to address it, I had to overcome it, and that's why I decided to visit my orthopaedic after 2 months of suffering and being silent.”

On a casual walk-run, trying to find some inner peace

Running injuries can be difficult to deal with, and many of us are used to running regularly for a boost in mood, stress relief, and many other benefits. It’s ok to be upset or down when you’re injured. Allow yourself to feel however you feel and if it helps, find outlets for your emotions like listening to music, writing, and talking to people you care about, or surround yourself with nature, or where you find your inner peace.

Injury: It’s the dirty little “I” word for all athletes, especially runners, who engage in high-impact activity. We’ve all been there, and if you haven’t, chances are you’ll probably end up there at some point. While I originally felt devastated, knowing that the fitness and performance gains I’d built in my training block would slowly slip away, this full-stop injury ended up surprising me.

See, rest is a natural and critical component of any training cycle—if you don’t take it for yourself, your body will eventually force the issue. Though setbacks are never a part of the initial plan, time off is an important part of maintaining long-term health and performance benefits as it gives your body time to catch up to the work you’ve been putting in. Injuries also give you an opportunity to gather better information on your body, which allows you to move forward with training more appropriately in the future.

While getting hurt is never ideal, taking time off is an important part of maintaining long-term health and performance benefits.

When I got the diagnosis, and my MRI results, I was crushed. My doctor confirmed the significant pain I was feeling—even after weeks of complete rest—was tenosynovitis with a sprained ankle (Grade 1). It was July 2023, and I had just committed to a major trail running race that I had in mind to compete by the end of the year.

I remember my doctor's words, “you need to take at least one month off from running in the trails, and the only sport you're allowed to do is swimming”. In that moment I realised how bad it was - I was upset, frustrated, angry, emotional, overwhelmed.... It meant wiping my training schedule clear and focusing on “small wins” like pain-free walking instead of chasing PRs on the road and trails. The competitor in me was paralyzed. At the end of the day this is trail running....with the ups and downs. Fear is a very normal emotion to feel after an injury as it is the by-product of the anxiety that comes from not wanting to get hurt again.

However, don’t be afraid to reach out to people you trust. Talk to your physiotherapist, a friend, or a family member and discuss how you feel. Having a support person will help you get through the downtime.

Runners love to count and measure - everything from VO2 max to race pace times. I know it’s hard to feel like you are losing fitness, but you will recover and will have a stronger comeback if you allow your body to fully rest and recover from your injury. In the meantime, forget about the numbers. I’ve had to redefine myself and put things in perspective so I don’t feel like I am only as worthy as my running performances. Consider running as just one activity that shows your personality and spirit.

Instead of feeling lost, use this time as an opportunity to expand on your identity. Consider personality qualities that make you who you are and what kind of person you want to be. In the scheme of things, most of us are running for a better quality of life and to enjoy living. Keep this in mind and take care of yourself - in mind and body. This will pass and you will be a more resilient person because of it.

Trust me, I’m not a naturally positive person, but through my own experience, I learned that an injury, while always devastating, can also be a performance enhancement. You don’t have to be a ray of sunshine to glean the good during your time on the sidelines, you just have to be willing to take a step back and take in the whole picture. There were definitely times when I had to search hard for my silver lining, but it was there. Here’s how I did it.

As you rest your body, give your mind a break, too. Read more. Drink a beer with friends. Stay out late. Meditate. Running is more of a mental game than we realise. If you’re training too hard or recklessly, your body lets you know by shutting down in some way. Taxing your brain without giving it rest will result in burnout. Resting my mind allowed me to return to cross-training and eventually running with more focus and attention to detail than I would have otherwise. It’s important to remind yourself that though running is an important part of who you are, it’s not your whole self.

As your health comes back around, practice patience in ramping back up to full volume, and relish each moment. This patience would be the very skill you need the next time you’re hurling yourself head-first into a training block. The first time I had a walk-run on my schedule, it was a huge moment of triumph. Try to keep perspective fresh and be easy on yourself as you reintroduce each piece of training.

After you’ve made a full recovery (or if you’re lucky enough to be enjoying full running health right now), keep it that way. Integrating “prehab” or preventative rehab into your routine is a smart way to stay on top of the inevitable niggles that pop up during hard training. If you don’t already, work warmup and strength exercises into your weekly workouts.

And as Kilian Jornet puts it, 'Running is pure, simple and human'.

- Book: Above the clouds, how I craved my own path to the top of the world-

TIME-OFF = TIME TO REEVALUATE.

On a casual walk-run, trying to find some inner peace

JUST REMEMBER! Comparison is a bad idea to begin with. But don’t compare your pre-running injury to post-running injury self. I did that in the simple fact of when I was given the green light to ease back into running—thinking it would be fine to quickly up the distance and pace every run. Your body isn’t ready for what your head wants. It is going to take time.

Which takes me to my final and most crucial lesson: be patient. Be patient in your recovery. Assume it will take longer than you think. Throw out timelines but hold onto your dreams. Running will be that much sweeter once you return to it…