Recover and Run: A Guide to Disc Injury Rehab 🏃‍♂️"

Read Time: 5-6 mins ⏱️

Recovering from a disc herniation with nerve symptoms like radiculopathy requires patience, consistency, and the right strategy.

When Can You Start Running Again?
Before hitting the ground running, check these readiness criteria:
✅ Symptoms are mild (3/10) and settle within 24 hours after activity.
✅ You can walk 30 minutes comfortably without aggravating symptoms.
✅ Jogging in place for 1 minute is pain-free.
✅ Mobility and strength are improving,
✅ Minimum of 30–40º in a Straight Leg Raise
✅ Manageable single-leg calf raises.

Steps for a Gradual Return to Running:

1️⃣ Start Small and Gradual:

• Begin with 2–5 minutes of easy jogging, assessing how your body responds afterward.

• Use intervals like 1-minute runs alternated with 30-second walks for 3 rounds.

2️⃣ Progress Slowly:

• Add 1 minute of running each week if symptoms remain stable.

• Track your progress and listen to your body—symptoms should not worsen.

3️⃣ Focus on Form and Strength:

• Keep your core engaged to support your spine.

• Incorporate strength exercises like bridges, planks, and side planks to improve stability.

Why These Strategies Work 🚀

Whether it’s recovery or performance, the right approach delivers:

• Resilient Bodies: Strength and mobility exercises lay a solid foundation.

• Injury Prevention: Targeted strategies help avoid reinjury.

• Empowered Runners: With expert support, you’ll feel confident every step of the way.

Working with a Run Coach & Therapist 💼

Recovering from a disc injury is a journey, and having the right support can make all the difference. Here’s how a coach and therapist can help:

1. Tailored Recovery Plans:

• A run coach can create a personalised running programme that fits your current ability, monitors progress, and adjusts as needed.

• Therapists ensure your recovery exercises target the right areas, such as core strength, mobility, and gait improvements.

2. Expert Monitoring:

• Coaches monitor your pace, intensity, and training load to avoid setbacks.

• Therapists provide hands-on assessments to identify and address imbalances or weaknesses that might increase injury risk.

3. Confidence Building:

• A coach offers encouragement and feedback to help you trust your body again.

• Therapists provide reassurance that you’re progressing safely and effectively.

4. Faster Results:

• With expert guidance, you’ll minimise trial-and-error and get results sooner.

• Combining rehab and training keeps your recovery focused and efficient.

Takeaway: A run coach and therapist work together to bridge the gap between recovery and peak performance. They help you move smarter, run stronger, and return with confidence.

P.S. Want to explore how a run coach or therapist can help you? Reply to this email—we’d love to chat!

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