Running After An Injury

by Question by JOHN DUKE Answer by Marius
(RIVERSIDE CA.)

Running after an injury can be quite a challenge - but the main thing to focus on is the functionality of the movement. And let that be the guide to how much you can do.

I got this question from John :

in 2003 I was struck by a car while training for a marathon. I injured my knee and during the recovery my quadraceps atrophied somewhat and it hasn't come all the way back. Can I still run a marathon despite this?

John,
Thanks for the very good question. The big question here is your functionality. That is what determined running after an injury. How well is your quadriceps actually functioning and how can you find out ?

Actually it is real easy to know.

What you need to do is to get on a treadmill and have someone take videoshots of you while running. From the side, from behind.

Now, when you watch this afterwards look to see if you run symmetrically - that you do not limp too much. The treadmill is flat and quite hard so you cannot "cheat" on it. You will see your functionality real clear.

If it is ok - at the different speeds - then just go for it no problem :)

If you do see a problem, go for eccentric workouts of the quads (meaning you put on weight in the lengthening direction of the tendon/muscle - you want to strengthen the tendon which should be first priority) combined with some uphill running for dynamic quad strengthwork. Which means 10 x 100 meter hill after three weekly workouts - "dancing" up the hill, not straining.

Do this for 6-8 weeks and repeat the treadmill test. When you finally (and you will get there, if atrophy is the only main problem) can see it looks normal when running you are ready to go (no matter how much different the visual view of your quads is)

Best wishes,

Marius