Running is a passion that fuels us, but nothing stops that momentum faster than an injury. Every runner knows that sinking feeling when a nagging pain starts to creep in during training. The good news? With the right approach, you can recover and come back stronger than ever. Today, I want to share Alison’s inspiring story of how she bounced back from injury and is now running pain-free, faster than ever!
Alison’s Challenge: A Sudden Calf Injury
Alison is a dedicated mom and marathoner who, like many of us, juggles a busy life while training for big races. She was gearing up for the iconic NYC Marathon, but her plans hit a roadblock when she began experiencing pain in her calf. For weeks, she pushed through, hoping the pain would just disappear.
Sound familiar?
Calf and achilles pain is a common issue for runners, but ignoring it is a surefire way to turn a minor problem into a major one. That’s when Alison decided to reach out to me
.
Step 1: Pinpointing the Cause
The first step in Alison’s recovery was a complete assessment. As a physical therapist specializing in runners, I always focus on more than just the injured area. In Alison’s case, we evaluated her strength, flexibility, running form, and mobility to get the full picture.
Here’s what we found:Alison’s calves were overworking to compensate for weaknesses in her hips and glutes. This imbalance was putting extra strain on her lower legs, leading to that all-too-familiar calf pain.
Step 2: The Recovery Plan
Armed with this information, we created a plan to get Alison back on track. Here’s what we did:
Dry Needling: We started with dry needling to release those tight knots in her calf. It’s an incredibly effective technique to speed up recovery and relieve pain.
Strength Training: Next, we focused on strengthening her glutes and hips with running-specific exercises. These muscles play a huge role in running form and injury prevention. By getting them stronger, we took the pressure off her calves.
Run Progressions: Rather than jumping right back into full mileage, we used a run progression strategy to build her mileage gradually and safely. No more aggravating the injury!
In just three sessions, Alison’s calf pain was gone, and she was back to running comfortably!
Step 3: Coming Back Stronger
Getting rid of the pain was just the beginning. With the NYC Marathon still on the horizon, Alison didn’t just want to run pain-free—she wanted to get to the finish line feeling strong. So, we dialed in the rest of her training:
Speed Work: We added some speed-focused exercises like plyometrics to help Alison get back to some speed work without aggravating her calf.
Fine-Tuned Strength Training: Glutes, hamstrings, core—building a strong foundation helped improve her running efficiency.
Nutrition Guidance: Proper fueling is key to marathon success, so we worked on a plan that supports her energy needs and recovery.
Fast forward a month, and Alison is running faster and farther than before her injury. She’s ready to tackle NYC!
How You Can Avoid Injuries and Run Strong
Alison’s story is a great reminder that ignoring pain won’t make it go away. Instead, working with a specialist who understands the unique needs of runners is the key to staying injury-free and performing your best.
Here are some tips to help you stay healthy and strong:
Warm-Up & Stretch: Always include dynamic warm ups before running and focus on flexibility post-run.
Strength Train: Runners should do strength training to improve running efficiency, prevent injuries, and build the muscle endurance needed for faster and longer runs.
Listen to Your Body: Don’t ignore pain. Address small issues before they become big ones.
Progress Smartly: Gradually increase your mileage and intensity to avoid overtraining.
Ready to Run Strong? Let’s Work Together!
If you're dealing with nagging pain or just want to improve your running performance, let’s chat! Whether you’re prepping for a race or trying to enjoy your daily runs pain-free, I’ll help you create a customized plan that works for your body and goals.
Click here to book your free consultation and take the first step toward running injury-free.
Alison’s success is proof that with the right approach, you don’t just recover from injuries—you come back stronger. Don’t let pain hold you back from the miles you love. Let’s work together to keep you running at your best!
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