As runners, we all know that injuries can happen. But you can take proactive steps to interrupt the pathway from tightness to injury so that small issues don’t turn into major setbacks.
Most running injuries start out as just a feeling of tightness or restriction somewhere in the body. Usually, some form of imbalance or dysfunction in the muscles, tendons, or fascia is to blame for this. If this tightness isn’t addressed, it can progress to an ache or pain. And if you keep running through that, it can turn into a full-blown injury requiring time off.
So what we want to do is interrupt that cycle as early as possible. Here are the steps:
Step 1: Find the Tight Spots
Use a regular mobility routine as your own personal MRI machine. By moving your body through different ranges of motion, you can identify areas of tightness. Make note of any spots that feel particularly restricted, and give them extra attention in your mobility work.
Step 2: Reduce Training Load
If you find that the tightness starts to turn into an ache or pain, it’s time to back off. Reduce your running volume by 25–50% for 1-3 days. This gives your body a chance to recover. You can cross-train during this time to maintain fitness.
Step 3: Avoid Aggravating Activities
When you do run during this time, avoid anything that makes the ache or pain worse; for example, if hills cause calf pain, stick to flat running. The goal is to let things calm down without losing all conditioning.
Step 4: Get Bodywork Treatment
Seeing a massage therapist, physical therapist, chiropractor or other specialist can help release tight tissues. Look for someone experienced in treating runners if possible.
Step 5: Increase Mobility Work
Do your mobility routine 2-4 times per day during this period. Really zero in on the troubled spots.
Step 6: Reduce Inflammation
Help calm things down further by icing, avoiding inflammatory foods, and taking anti-inflammatory medications if helpful. Getting good sleep and laughing are also great ways to reduce stress hormones.
Step 7: Return Cautiously
After 1-3 days, start adding running back in slowly, starting with a short test run. If all feels good, continue gradually building back up over 3–4 days. If not, take another few days at reduced volume before trying again.
If you follow these steps proactively when you first feel tightness, you can usually get back to training quickly without losing fitness. Ignoring early warning signs is what allows small issues to balloon into major injuries over time. So don’t just push through; take action by interrupting the pathway from tightness to injury. Your running will be all the better for it!
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Written By Greg McMillan
Called “one of the best and smartest distance running coaches in America” by Runner’s World’s Amby Burfoot, Greg McMillan is renowned for his ability to combine the science of endurance performance with the art of real-world coaching. While getting his graduate degree in Exercise Science he created the ever-popular McMillan Running Calculator – called “The Best Running Calculator” by Outside Magazine. A National Champion runner himself, Greg coaches runners from beginners to Boston Qualifiers (15,000+ and counting!) to Olympians.
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