Everyone’s recovery is different. Each person’s restoration depends entirely on the symptoms they’re experiencing. In some cases, pain can be severe that you can’t continue performing strenuous activities such as running. But other times, pain can be minor and gentle jogging can still be possible. The most important thing to remember is always to listen to your body and determine how much and what it can handle. Pain lets you know when to stop.
Here are some few rules you should know before you can return to running after the pain:
Note: If the pain persists down the buttock into the leg, the condition already worsened, and therefore, you should stop any activity. If the pain centralizes and returns toward the spine (considering the pain has worsened slightly), you should keep moving as the condition progresses.
- Remember to always listen to your body. Don’t return to your running or jogging session until you can walk normally at a fast pace.
- Participate in a strengthening program until you can finally resume to your full volume of training.
- Before running, perform a comprehensive warm-up, then transition into a particular running warm-up at a very gradual pace.
- Try practicing initially on a leveled ground, and progress slowly on uneven terrain and hills.
- Although you will need to progress and train on uneven ground and hills, initially start with level terrain only.
- Limit your running distance. You can start with a reach of around 50-75% of your pre-injury distance.
- Start at a slower pace. Don’t put immediate stress on your back by performing intense running activities. Ensure you’re able to run at your previous running distances without feeling any pain before switching back to your intensive training. It may take 5-8 weeks, depends on how severe the case is.