Thanks for your question.
Returning to exercise from injury is always a daunting process, however with the right mentality and training program, you can be back to running within a few weeks to months,
depending on the severity of the injury.
Often when we have periods of absence from training, joints, ligaments and muscles can begin to stiffen leading to a decrease in mobility. Before re-starting a running program you should undergo a Functional Movement Screen to determine any areas which could slow your progression or become injured during training. This can be completed by your local Sports Chiropractor, Physiotherapist or Exercise Physiologist.
Once the results of this screen have been tabulated, your health professional can recommend a Rehabiltation program focusing on increasing mobility and decreasing the likelihood of further injury, as well as progressively increasing your running distance and intensity.
It's important to start slow with mobility exercises and stretching routines, before working up to fast walking and light jogging.
It is recommended that you see a Biomechanical Podiatrist as well. Your running shoes must be properly fitted to stand up to the forces your feet will undergo during the race, and a Biomechanical Podiatrist will be able to analyse your gait and determine areas of concern.
A nutritional plan will contribute greatly to your success. Ensure you do not neglect your diet, as this is what will fuel your body and all its muscles during the run, and will also aid in recovery after tough training sessions.
If you have any further questions please don't hesitate to contact me
Live Active Clinic - Annandale
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