Coming back to running or training after a break without getting injured
How to restart running or the gym after illness, injury, holiday or a busy spell, why previous injury matters, and how to tell soreness from a problem.
Starting again after a break is one of the most common times to pick up an injury, because enthusiasm often runs ahead of what tissues have adapted to. The research does not give a precise formula, but it points consistently to two things: previous injury raises the chance of another, and sudden increases in load are a plausible trigger.
When to get urgent help
Go to A&E or call 999 if you have any of these. They can be signs of a fracture, infection, blood clot or other emergency.
- A limb that looks deformed, or a joint that you cannot move or put weight on after an injury
- A cold, pale or numb foot or hand after injury
- A hot, red, swollen joint with a high temperature
- A painful, swollen, warm calf, with or without breathlessness or chest pain
What it can feel like
- Soreness 1 to 2 days after the first few sessions, which is common and settles (this is usually DOMS, see the guide on muscle soreness)
- An ache in one specific spot that returns with each session and builds, which is different
- Stiffness or soreness that is not easing between sessions
Common contributors
- Doing again what you were doing at your peak, instead of where you are now
- A 2026 systematic review found previous injury was the most frequent risk factor for further knee injury in runners, with a 12.9% higher incidence of reinjury
- A 2018 review found limited evidence that sudden increases in running load raise injury risk
- Reduced strength and tissue tolerance after time away
General self-care
These are general comfort measures many people find reasonable. They are not a treatment plan, and what suits one person may not suit another.
- Start well below where you left off, and build in small steps over weeks, not days
- Mix easier days between harder ones, and avoid increasing distance, speed and frequency all at once
- Strength work for the legs, hips and trunk helps tissues cope with the return
- Soreness that fades within a day or two is normal. Pain that is sharp, builds through a session or lingers is a signal to scale back
- If you are returning from an injury, follow any advice from the person who assessed it, and get cleared if the injury was significant
When to see your GP
See your GP promptly, or call NHS 111, if you have any of the following:
- Pain after a significant injury, fall or twist
- Pain that is constant, severe or getting worse, or wakes you at night
- Unexplained weight loss, fever or feeling generally unwell with limb pain
Consider seeing your GP if:
- Pain that is sharp or in one spot on a bone, and gets worse each session. This can suggest a stress fracture
- Swelling, heat, or a joint that gives way or locks
- Chest pain, breathlessness, dizziness or palpitations during exercise. Stop and seek urgent medical advice, and call 999 if severe
- Pain that is not improving after a few weeks of adjusting your training
How osteopathy may help
Osteopaths regularly see people with minor sports injuries and the return to training. After taking a full history and examining you, treatment typically combines hands-on techniques (such as soft-tissue work, joint mobilisation and, where suitable, manipulation) with advice and exercises you can do yourself. For some people this may help ease pain and stiffness and make movement more comfortable.
Research on hands-on treatment for return to sport is limited. The best-supported approach is gradual load progression and strengthening, and an osteopath can assess how a previous injury has healed, ease areas of tightness and help plan a staged return.
Results vary from person to person, some people feel a little sore for a day or two afterwards, and osteopathic care is not right for everyone. It sits alongside, not instead of, medical care, and staying active and doing your exercises remain central.
If you would like your symptoms assessed, you are welcome to book an appointment. Osteopathic care is not right for everyone, and if something needs medical attention first, I will tell you.
Common questions
How quickly can I build running back up?
There is no universally proven rate. A 2018 systematic review found very limited evidence on training-load changes and injury, so a gradual, flexible build with easier days and rest is the sensible approach. Pain that builds or lingers is a signal to scale back.
Why do I get injured every time I restart?
A 2026 systematic review found previous injury was the most common risk factor for knee injuries in runners. Restarting at your old level, instead of where your tissues are now, is a common pattern. Strength work and a slower build can help.
Is soreness after my first run back normal?
Yes. Soreness that peaks 1 to 2 days after unaccustomed exercise is usually DOMS. A Cochrane review found stretching does not meaningfully reduce it, so time and light movement are the best approach.
Free 5-minute exercise sheet
A simple, printable sheet of gentle exercises and stretches, about five minutes a day, based on NHS physiotherapy leaflets. It is general information, not a personal treatment plan, and it is not suitable if you have any of the urgent signs listed above.
Sources and further reading
Links open in a new tab. Sources were checked in October 2026.
- Common risk factors for knee injuries in runners: a systematic review (Orthopaedic Journal of Sports Medicine, 2026)
- Is there evidence for an association between changes in training load and running-related injuries? A systematic review (Int J Sports Phys Ther, 2018)
- Cochrane review (Herbert et al., 2011): Stretching to prevent or reduce muscle soreness after exercise
Related guides
This page is general information to help you understand common aches and pains. It is not medical advice and cannot diagnose your problem. If you are worried about your symptoms, please speak to your GP or call NHS 111.