Why You Keep Getting Injured (Even When You Rest)
Do you feel like you’re always managing a niggle? Or worse, constantly stuck in the cycle of rest, return, repeat?
If you’ve ever taken time off running to let an injury heal—only for it to come back a few weeks later—you’re not alone. Rest can help symptoms, but it doesn’t always fix the root cause.
Let’s dig into why so many runners keep getting injured—even when they think they’re doing the right thing.
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1. Rest Isn’t the Same as Rehab
Stopping running might reduce pain, but it doesn’t address what caused the injury in the first place. Whether it’s weak glutes, poor ankle mobility, or overstriding, the issue is still there when you lace up again.
Instead of just resting, ask: What needs to change to stop this from happening again?
Think of rest as a pause button—not a solution.
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2. You’re Doing Too Much, Too Soon
A classic mistake: returning to your usual mileage too quickly after injury. Your tissues might not be ready for the impact yet.
Tip: When returning from injury, shift focus from pace and distance to how your body feels during and after runs.
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3. You’re Not Strong Enough to Support Your Running
Running is a repetitive, high-impact sport. If key muscles like your glutes, quads, hamstrings, and calves aren’t strong enough to absorb load efficiently, something else takes the strain—usually your joints or tendons.
A lot of injuries I see could have been prevented with a basic strength routine.
Even 20 minutes twice a week can make a huge difference in injury resilience.
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4. Your Running Form Might Be Working Against You
Poor form—like overstriding, collapsing hips, or an excessive heel strike—can silently cause overuse injuries over time.
The tricky part? You probably can’t see or feel it yourself.
This is where a gait analysis can reveal inefficiencies and imbalances that are otherwise invisible.
Small changes in your running form can lead to big improvements in performance and injury prevention.
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5. You’re Overlooking Recovery & Load Management
It’s not just training volume that matters—it’s how you recover between sessions. Things like:
• Poor sleep
• Stress (physical or mental)
• Not fuelling properly
• Ignoring tightness or fatigue
These all affect how well your body can adapt to the training load.
Injury isn’t always about doing too much—it’s about doing more than your body can recover from.
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So, What Can You Do?
Here’s what I recommend to runners who keep getting injured:
1. Don’t just rest—rebuild. Identify and address the underlying cause.
2. Strength train regularly. Even if it’s 20 minutes, it al helps.
3. Ease back gradually after injury—use effort-based pacing, not Strava goals.
4. Get a gait analysis to understand your movement patterns.
5. Listen to your body. Pain is information, not weakness.
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Final Thoughts
Recurring injuries can feel frustrating—but they’re also an opportunity to come back smarter, stronger, and more aware.
If you’re stuck in the cycle of injury and don’t know what to do next, you don’t have to figure it out alone.
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Ready to Break the Injury Cycle?
If you want a personalised plan to rebuild stronger and prevent future setbacks, I offer:
• 1-to-1 coaching for runners coming back from injury
• Gait analysis sessions
• Strength plans designed around your running goals
Book a Free 30-Minute Call to chat about how I can help you run pain-free again.