Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
Why a gradual return matters
After time off, your muscles, tendons and bones lose some of their tolerance for running load, even if the original injury has healed. Returning at your previous volume overwhelms them and risks a fresh problem. Building back gradually lets the tissues re-adapt, which is slower but far more reliable than testing your luck at full mileage.
A sensible approach
Start with shorter, easier runs, increase gradually, and avoid piling on distance, speed and hills all at once. Many runners use a run-walk approach early on. Pay attention to how the previously injured area responds, both during and the day after. A physiotherapist can build a return-to-running plan tailored to your injury, which is well worth it for stubborn cases.
How massage supports the comeback
Massage can ease the muscular tightness that builds as you rebuild running, helping you feel looser between sessions and supporting recovery. It complements a graded return rather than replacing it. If the old injury flares sharply, swells, or brings numbness or weakness, pause and get it assessed rather than running through it.
Key takeaways
- Tissues lose load tolerance during time off
- Rebuild distance, speed and hills gradually, not at once
- A physio can tailor a return-to-running plan
- Massage supports the comeback alongside graded running
Frequently asked questions
How quickly can I get back to my old mileage?
Slower than you would like. Build up gradually and avoid adding distance, speed and hills at once. Rushing back to old volume is the main cause of re-injury.
Should I run through a returning niggle?
Mild, settling discomfort can be okay, but sharp pain, swelling or symptoms that worsen mean you should pause and, if needed, get assessed rather than push on.