Skip to content

PT Solutions

Overcoming Running & Overuse Injuries

Screen Shot 2015-06-23 at 5.38.26 PM

Matthew Robbins – PT, DPT, CSCS

In last week’s post, Running & Overuse Injuries, we discussed overuse injuries and the running faults that often lead to them. In this post, we will discuss safe progressions back to running after being sidelined by injury.

Return to running programs are often broken down into two phases.

Phase One consists of rest and pain control while maintaining as much aerobic fitness as possible. This can be achieved from cross-training activities ranging from elliptical training and swimming to cycling and aqua-jogging depending on the severity of the injury.

Phase Two consists of a progressive return to running which can only be implemented once the individual is able to walk pain free without assistance (crutches) for at least one week. At this point a walk-run program can be initiated at 50% of normal running pace of the individual. Walking intervals gradually decrease as running intervals steadily increase for 3 blocks of 10 minutes totaling a 30 minute training session.

Once the individual has safely and gradually returned to a full 30 minute running session, intensity is slowly added back in at 10% increments up to full pace. Up to this point, running days are alternated with rest days so that running never occurs back-to-back.

Having achieved full intensity running pace in the last phase, the athlete can now begin to introduce repetitive days of running to increase the training load and stress to the musculoskeletal system.

This is a generic program outlining the basics of returning to running. If you are suffering from a running injury or currently overcoming one, seek out one of our running specialist physical therapists for a thorough evaluation and recommendations on how to personalize your recovery program to make it back to the next starting line in top form.

About the PT

Matthew Robbins, PT, DPT, CSCS is a physical therapist and certified strength and conditioning specialist. Earning his Bachelors of Science degree in Mathematics from the University of Tennessee Knoxville, he then went on complete his Doctorate of Physical Therapy at the University of Tennessee Chattanooga. Matthew not only effectively treats endurance athletes, but is an active athlete himself. He’s competed in more than 100 races to date including Ironman Louisville, Memphis St. Jude Marathon, and the Collegiate Track National Championship. Enduring three previous ACL reconstructions, he truly understands the complications and patience involved in the recovery process. Matthew enjoys treating patients with low back pain and knee injuries, as well as aiding in their recovery and the restoration of their active lifestyles.


More like this

America’s Unconfined Life Coach

America’s Unconfined Life Coach

Dr. Christopher Coleman has been working with Phillip Kellogg, PT, DPT, OCS, and Roland Webster, PT, DPT at PT Solutions of Decatur since 2019. Phillip recalls helping Christopher prepare for his upcoming Ted Talk, “Despite coming into the clinic earlier...
Learn more about America’s Unconfined Life Coach
Dale Yake Joins The Game

Dale Yake Joins The Game

Our CEO & Founder Dale Yake, PT, DPT, OCS, ATC, joined Sam Crenshaw and Greg Clarkson during the second hour of 92.9’s The Game radio show on June 18 to discuss sports injuries, ranging from the Atlanta Braves to ATL...
Learn more about Dale Yake Joins The Game
The Power of Physical Therapy

The Power of Physical Therapy

The power of physical therapy can be life-changing and in the case of Florida patient Olivia, it can make the difference between merely surviving and thriving. Last August, Olivia and her father were in a car accident. They were both...
Learn more about The Power of Physical Therapy