Running after Injury – Master the Return
Running After Injury: Expert Physical Therapy Tips for a Safe Comeback
By a Physical Therapist & Runner Who’s Been There
Let’s be real: getting sidelined by an injury is frustrating. As a physical therapist and an avid runner myself, I know the emotional and physical toll that comes with not being able to hit the pavement (or trail). Whether it’s a nagging knee, a temperamental Achilles, or that mysterious hip pain that shows up at mile three — injuries can shake your confidence and your stride.
But here’s the good news: with the right approach, you can return to running stronger, smarter, and more resilient. And physical therapy can be your best training partner in that journey.
Step 1: Understand the Why Behind the Injury
Before lacing back up, it’s essential to figure out what led to the injury in the first place. Was it overtraining? Worn-out shoes? Poor form? Muscle imbalances?
This is where physical therapy really shines. A good physical therapist will assess your biomechanics, mobility, strength, and running habits to uncover the root cause — not just treat the symptoms.
Pro tip: If you haven’t done so already, consider a full-body movement and gait analysis (more on that later!). It can reveal subtle issues you didn’t even know were affecting your running.
Step 2: Respect the Healing Process
This one’s tough for us runners. But trust me — seeking care earlier rather than later is usually going to end up in a shorter rehab timeframe than if we let injuries linger.
Physical therapy helps guide the healing process by progressively reintroducing movement, load, and running-specific exercises. We tailor programs to your specific injury and goals, so you’re not just “resting” — you’re actively rehabbing with purpose.
The biggest myth about going to physical therapy is that we are going to tell you to stop running totally. Our biggest goal is keeping you doing the things you love, and we most likely can find a happy medium that keeps you running while also addressing your pain points.
Step 3: Rebuild with Purpose
Once pain subsides and mobility improves, it’s time to rebuild your foundation. This stage is all about strength, stability, and retraining your body for running.
Some key areas we focus on in physical therapy:
- Core and hip stability: Crucial for efficient, injury-free running
- Ankle and foot mobility and strength: Often overlooked but critical for absorbing impact
- Running form: Small tweaks can make a huge difference in performance and injury prevention
Don’t be surprised if your PT includes drills, strength training, balance work, and even breathing techniques. Running is a full-body sport, and your recovery plan should reflect that.
Step 4: Return to Running… Gradually
This is the fun part — but it has to be done right. A structured return-to-run plan (ideally created with your PT) allows your body to adapt to stress again without being overwhelmed.
Everyone’s return to running and training will look a little different depending on your prior baseline and what we’re able to keep you doing while also rehabbing. If we are coming off of a period of time off from running, we will start with short intervals of running mixed with walking, slowly increasing running time and decreasing walk breaks over a few weeks. Pay attention to:
- Pain levels during and after
- Swelling or stiffness
- Fatigue pattern
Keep in mind that running after an injury often requires some mental re-training too. You might feel cautious or anxious — and that’s totally normal. Confidence builds with consistency.
Step 5: Stay Ahead of Future Injuries
Once you’re back to running regularly, the work doesn’t stop. Ongoing strength work, mobility drills, and regular check-ins with a physical therapist can keep you ahead of the curve.
One of my favorite tools for preventing re-injury (and optimizing performance)? A Running Performance Analysis.
At Rehab 2 Perform, we offer a comprehensive running analysis that breaks down your mechanics using slow-motion video, force plates, and expert insight. Whether you’re coming off an injury or just want to run smarter, this is a game-changer for any level of runner.
Final Thoughts from One Runner to Another
Coming back from an injury isn’t just about healing — it’s about evolving. You’ve got an opportunity to tune in, learn about your body, and improve how you move.
Physical therapy isn’t just for when things go wrong — it’s also one of the best ways to make sure things keep going right. If you’re unsure where to start, reach out to a PT who specializes in running. (We speak your language — and probably know your favorite running shoes.)
And when you’re ready to take your running to the next level, I can’t recommend a Running Performance Analysis enough. Visit rehab2perform.com/run to schedule yours and let’s get you back out there, better than ever.
Happy running!
-Dr. Katie Woelfel, DPT, OCS | Performance Physical Therapist
Fitness Focused Physical Therapy
Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 11 state-of-the-art locations (soon to be 12), Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.
We accept all major insurances, including Tricare, VA Community Care, and the Johns Hopkins Healthcare Network!