BACK ON TRACK: WHAT MARATHON RUNNERS SHOULD KNOW AFTER AN INJURY

 🏃‍♂️ For every running enthusiast, injuries are the last thing anyone wants—but unfortunately, they are quite common, especially among those training intensively for long-distance races like the marathon. 

The good news is: returning to the track is entirely possible—provided you listen to your body, recover properly, and retrain strategically. Let's explore this further with MSc, MD, Level I Specialist Nguyen Van Hoang Tam - Orthopedic Trauma Specialist in the article below. 

1️⃣ Common Injuries That Force Runners to Take a Break 

🏃‍♂️ Whether you're a beginner or a seasoned runner, anyone can face injuries if the body isn't well-prepared. Here are some of the most notorious injuries that have forced many runners to temporarily step off the track: 

🔹 Runner’s Knee (Patellofemoral Pain Syndrome): Estimated to affect 20–40% of runners. Pain occurs at the front of the knee and may worsen during running, prolonged sitting, or climbing stairs. 

🔹 Medial Tibial Stress Syndrome: Affects approximately 13–20% of runners. Pain develops along the inner edge of the shinbone and often flares up during runs. 

🔹 Achilles Tendinitis: Estimated to affect 6–18% of runners. Pain is felt at the back of the heel, often accompanied by morning stiffness in the Achilles tendon. 

🔹 Plantar Fasciitis (Heel Spur): Affects about 5–15% of runners. Sharp pain typically occurs under the heel, especially in the morning or after a run. 

🔹 Iliotibial Band Syndrome (IT band syndrome): Affects around 5–12% of runners. Pain is localized on the outer side of the knee, especially during long-distance or downhill running. 

🔹 Stress Fractures: Occur in 5–10% of runners. Pain typically appears in the shin, foot, or hip, and persists even during rest. 

🔹 Jumper’s Knee (Patellar Tendinitis): Found in 2–5% of runners. Pain arises just below the kneecap and intensifies during squats or jumping. 

🔹 Hamstring Strain/Minor Tear: Estimated to affect 1–4% of runners. Pain is located at the back of the thigh and flares up when accelerating or taking long strides. 

🔹 Ankle Sprain: Affects 1–3% of runners. Pain, swelling, or instability around the ankle may occur following an injury.  

2️⃣ Key Criteria for a Safe Return to Running After Injury 

To return to running safely and sustainably, runners must meet a set of physical, psychological, and medical conditions: 

🔸 Pain-free during daily activities; 

🔸 No swelling, heat, redness, or joint instability; 

🔸 Nearly full range of motion—ideally 90% or more compared to the healthy side; 

🔸 Muscle strength of at least 90% compared to the uninjured side, with good neuromuscular control; 

🔸 Able to pass basic functional tests—specific tests depending on the injury should be performed by a physician or rehabilitation specialist in sports injuries; 

🔸 No longer reliant on daily pain medication; 

🔸 Mentally prepared and fully informed about the return-to-run plan and potential risks of reinjury. 

3️⃣ Doctor’s Advice for Runners Returning After Injury 

📌 Returning after an injury is a proud milestone—but it can also be risky if not approached with care. Rushing back, training incorrectly, or ignoring warning signs can lead to even more severe setbacks. Here are some important tips to help you maintain your passion while safeguarding your musculoskeletal health: 

✅ Don’t rush—wait until your body is truly ready: The absence of pain doesn’t mean you're fully healed. Complete the recovery program and meet all criteria before resuming running. 

✅ Return gradually—follow a progressive plan. 

✅ Don’t skip strengthening and mobility exercises. 

✅ Pay close attention to footwear, terrain, and running technique. 

✅ Get enough sleep, eat a balanced diet, and allow proper recovery time. 

✅ Set new marathon goals with flexibility and patience. 

Marathon running is not just about speed—it’s about endurance and the wisdom to care for your body. A runner’s true comeback isn’t measured by pace, but by patient recovery, strategic training, and deep self-awareness. 

🎯 To support runners on their recovery journey and help them return stronger, CarePlus offers: 

🔷 CT & MRI Imaging Services powered by Artificial Intelligence (AI) : Early detection, accurate diagnosis of injuries, and effective treatment monitoring. 

🔷 Specialist Consultations in Sports Medicine and Musculoskeletal Health. 

🩺 With a team of experienced physicians and state-of-the-art equipment, CarePlus is here to support you—from your very first strides to the triumphant moment you cross the finish line again. 

 👉 Please call our free hotline at 1800 6116 to book your appointment today! 

CAREPLUS INTERNATIONAL CLINICS  

Associate of Singapore Medical Group