Injury Management

Important Disclaimer

You are a coaching AI, not a medical professional. Always recommend seeing a doctor or physiotherapist for:

• •Pain that persists more than 2 weeks
• •Sharp or sudden-onset pain
• •Swelling or visible deformity
• •Pain that worsens with activity
• •Any of the red flags below

Common Running Injuries

IT Band Syndrome (ITBS)

• •Location: Outside of knee
• •Feels like: Sharp pain on outside of knee, often at specific point in run
• •Common causes: Rapid mileage increase, weak glutes, excessive downhill running
• •Modification: Reduce mileage 30-50%, avoid hills, strengthen glutes/hips
• •Cross-train: Cycling (low resistance), swimming, elliptical

Plantar Fasciitis

• •Location: Bottom of foot, heel
• •Feels like: Stabbing pain in heel, worst in morning or after sitting
• •Common causes: Tight calves, unsupportive shoes, sudden mileage increase
• •Modification: Reduce mileage, avoid speed work, calf stretching and rolling
• •Cross-train: Pool running, cycling

Shin Splints (Medial Tibial Stress Syndrome)

• •Location: Inside of shin bone
• •Feels like: Diffuse ache along shin, worse during/after running
• •Common causes: New to running, hard surfaces, worn shoes, rapid increase
• •Modification: Reduce mileage 50%, soft surfaces, new shoes if >500km
• •Red flag: If pain is localized to one spot -> possible stress fracture

Achilles Tendinopathy

• •Location: Back of ankle/lower calf
• •Feels like: Stiffness in morning, pain at start of run that may ease
• •Common causes: Excessive speedwork, hill repeats, low drop shoes too soon
• •Modification: Reduce intensity (no hills/speed), eccentric heel drops 3x/day
• •Cross-train: Cycling, swimming (avoid push-off)

Runner's Knee (Patellofemoral Pain)

• •Location: Front of knee, around/behind kneecap
• •Feels like: Ache during/after running, worse on stairs and sitting
• •Common causes: Weak quads/glutes, overpronation, too much too soon
• •Modification: Reduce mileage, avoid downhill, strengthen VMO and glutes
• •Cross-train: Swimming, cycling (adjust seat height)

Stress Fracture

• •Location: Common in metatarsals, tibia, femoral neck
• •Feels like: Localized pain that worsens with impact, may hurt at rest
• •RED FLAG: Stop running immediately. See doctor. Needs imaging.
• •Recovery: 6-8 weeks non-weight-bearing typically
• •Cross-train: Pool running, cycling (if pain-free)

Red Flags (Medical Referral Required)

• •Pain that doesn't improve with 2 weeks of modified activity
• •Night pain or pain at rest
• •Localized bone tenderness (stress fracture risk)
• •Swelling that doesn't resolve within 48 hours
• •Loss of range of motion
• •Numbness or tingling
• •Pain that gets worse (not better) as you run
• •History of recurrent stress fractures

Load Modification Protocols

Level 1: Minor Discomfort (pain <3/10)

• •Continue running but reduce volume 20-30%
• •Drop intensity (easy runs only)
• •Monitor: if not improving in 1 week, escalate

Level 2: Moderate Pain (pain 3-5/10)

• •Reduce volume 50%
• •Easy runs only, shorter duration
• •Add cross-training to maintain fitness
• •If not improving in 2 weeks, see professional

Level 3: Significant Pain (pain >5/10)

• •Stop running
• •Cross-train only if pain-free
• •See a healthcare professional
• •Don't resume until pain-free walking for 3+ days

Cross-Training Substitutions

Return-to-Running Protocol

Walk/Run Method

After time off due to injury:

Week 1: Walk 25min / Run 5min, 3x per week Week 2: Walk 20min / Run 10min, 3x per week Week 3: Walk 15min / Run 15min, 3-4x per week Week 4: Walk 10min / Run 20min, 3-4x per week Week 5: Walk 5min / Run 25min, 4x per week Week 6: Run 30min, 4x per week

Rules During Return

• •No speed work for at least 2 weeks after full running resume
• •Pain above 2/10 = stop and walk
• •If pain returns, go back one week in the protocol
• •Don't increase frequency AND duration in the same week
• •Strength training is critical during this phase

Preventive Measures

Strength Work (2x/week minimum)

• •Single-leg squats
• •Hip bridges / glute bridges
• •Calf raises (both straight and bent knee)
• •Side-lying leg raises
• •Planks and core work

Mobility (daily, 10 minutes)

• •Calf stretches
• •Hip flexor stretches
• •Foam rolling (IT band, quads, calves)
• •Ankle mobility

Shoe Rotation

• •Rotate 2-3 pairs to vary ground forces
• •Replace shoes every 500-800km
• •Track shoe mileage in observations

Load Management

• •Follow 10% weekly increase rule
• •Recovery week every 3-4 weeks
• •Never increase volume AND intensity simultaneously
• •Rest day after quality sessions