You’re injured.  You’re depressed.  Now what?

Posted June 29, 2007 at 02:15 PM by Alexandra Haller

Section: Her Fitness, Sports Medicine, Her Health, Injury & Rehab

Chances are that at some point in your running career you will become injured. If you’re lucky - meaning you have an efficient runner’s gait and you train smart - you may avoid more debilitating injuries. Life would be great if we could all run pain free into our 90’s, but it’s not likely. Running is a high-impact, weight-bearing activity that places great stress on your joints. Everyone has biomechanical imbalances on a small level. However, these don’t become problematic until you push your body with increased mileage, faster times and less recovery days.

Therefore, one way to be realistic about injuries is by first accepting that they can happen to you. Both the casual jogger and the professional runner are alike in this regard.

I was unprepared when it happened to me. The disbelief jolted me into realizing that I was not superhuman. There were limits to what my body could accomplish. I was completely stunned when, two and a half months into a half marathon training program, I was told by my doctor to stop running. Specifically, she insisted I refrain from all weight-bearing activities.

In my case, a diagnosis of tendonitis in my hip put me on the sidelines. Perhaps you had to take a break from running for illiotibial band syndrome, runner’s knee, plantar fascitis, a torn ACL, etc. If this has happened to you, you are uncomfortably familiar with the chaotic emotions flooding your system. The most important mental strategy you can use is to accept what your doctor has said: stop running or stop biking or stop swimming. This can be the singularly most difficult thing to do. I know this firsthand.

I was frustrated, annoyed, upset, depressed and angry. My training at the time seemed to be a healthy crescendo of accomplishments that I hoped would lead to a satisfying conclusion at the finish line (marked by fierce hugs and hearty congratulations). Now those plans seemed flat, empty. Instead of crossing the finish line, I’d be standing there clapping. It was an incredible let down.

This is when two very important factors came into play. The powerful combination of my friends and family combined with my own positive attitude ultimately kept me from delving into unnecessary self-pity. Everyone has a support network and an attitude that they can change for the better. Take advantage of that.  Allow yourself some time to be upset but don’t wallow in it.

In addition, talk out your feelings of helplessness with your friends. As the old adage goes, lean on them when you’re not strong. You might think they could never know the true hurt you are feeling. You’re wrong. Our friends and family are deeply in tune with our reactions and feelings. Have someone come with you to the doctor’s office. Email them when you’re down. You’d be surprised by how eager they are to keep your spirits up. It’s possible that you were a running inspiration to them and they want you to know you will run again. You probably motivated them and now it’s their turn to come through for you.  [*Editor’s note: stay tuned for Alexandra’s tips about what to say and what not to say to your injured friend/sister/mom/daughter/grandma.]

It’s helpful if you can keep your mood up. This may be incredibly tough when you have not run in weeks, but keep your life in perspective. You may be injured but you are still able-bodied. You’re not a professional and you don’t have to fear losing endorsements. It simply is not the end of the world to take a break. Besides, your injury might even be a sign that your body needs some rest.

Utilize this time wisely. Do some research and figure out what went wrong and how to avoid identical mistakes in the future. If you are required to attend physical therapy, be thrilled! This is an amazing opportunity to talk to a physical therapist that sees all kinds of injuries. She is an expert who can show you how to become stronger and train smarter. For example, in my physical therapy, we talked about increasing balance. One of my therapists told me a story of a woman who could complete 21-mile training runs yet she couldn’t stand on one leg for longer than 30 seconds. Not surprisingly, she ended up in physical therapy. This clearly tells us something about how many components of our body need to be functioning optimally so that we can achieve strength, endurance and racing goals.

The road to recovery is a strange one with setbacks and emotional highs and lows. It’s frustrating to go from running lengthy distances to hoping to run 20 minutes without pain. My own body mystified me during this healing process. I seemed to be back to the beginning of the line all over again. Even though those months of long runs were fresh in my mind, my body sensed they were much longer ago. I wondered if I was a different person when I could run 25 miles a week, when 6 miles seemed effortless.

I realize, though, that I can’t pine for that person too much. After all, she was the runner who ran herself right into tendonitis. While the accomplishment of building up the miles was gratifying, it simply was not being done wisely.

Be thankful that you have an opportunity to start over. Tell yourself that you’ll be smarter this time. Your friends and your family believe that you will run another race. You will.