Bad Fall

[Run56]

How do you get back to running after a really bad fall whilst running. I ended up in A&E after falling and landing on my face (didn’t even have time to put my hands out). This led to some horrible facial injuries, stitches inside my mouth, tooth loss and damage to my nose. 4 weeks later and I am a lot better but I’m nervous about running outside again. I’m 68 and started running when I was 57 and really don’t want to give up. Any advice?

[MissUnderstanding Administrator On a break Graduate]

I’ve been there. I had a fall not quite as bad as yours but still ending in A and E with badly sprained wrists and elbows, plus a load of cuts and bruises. It’s horrible and it shakes you up. Sending much sympathy your way.

For me, it was mainly a question of time. I went out for short runs in good light on even terrain to give myself the best chance of staying upright. It didn’t feel comfortable at all for a while, but I just kept telling myself that it would pass, and eventually it did. I don’t think there’s any way of avoiding the fear-it’s probably a necessary stage in recovery. You will get there though. Every good run is more reassurance that the fall was a freak one off and not something that’s automatically going to happen again.

Really good luck to you ❤️‍🩹

[Run56 in reply to MissUnderstanding]

Thank you for your advice. I know I need to get back out there. It’s been 4 weeks since it happened and it’s really knocked my confidence.

[misswobble Graduate]

Me too! Another chap hereabouts has recently suffered the same fate and is probably still undergoing corrective dental work 😬

We do get back to running once we can, but understandably nervously. I’ve had two crashes to earth which were nasty, but one which made me think I’d run forever after in leather gloves. I didn’t of course 🙂

I had facial injuries with my first fall and hand injuries with my second. The first kept me out of running briefly - while my mouth healed sufficiently that I wasn’t breathing freezing cold air in. I lost a goodly amount of weight as I couldn’t eat solids for weeks. I rearranged my teeth and it took ten months before being signed off by the dentist

Like you I was 57 when I started running and hope to keep going for as long as possible, come what may 🏃‍♀️

Just take yourself off for a leisurely jog when you feel like it. You’ll know when that is I think 🙂👍

[Run56 in reply to misswobble]

Thank you. I do miss running and I think doing a short leisurely jog will help.

[moopo]

I suppose it's your confidence? Some people, perhaps you would want to get back on the horse that threw them soon as possible. I would just get out on it as soon as possible ignore the trauma and start rebuilding my runs. Other will have ease into it gradually having a bad experience can make doing the same thing daunting.

I fell about a month ago, I run along wooded and towpaths and it was the only bit of tarmac I get anywhere near. It still hurt - I went face first but just managed to swivel so it caught my shoulder and side of the skull. Face injuries, tooth loss etc sounds nasty. I do hope your recovery goes well.

If you're nervous try going slowly? I guess you can but try.

[Run56 in reply to moopo]

Thank you for your advice. I’m going to give it a go soon.

[Cmoi Graduate]

Really sorry to hear about your fall.I'm another who ended up in A&E after a faceplant. For me, it was essential to go back to where I fell as soon as I was able.

As I'd messed my leg up, among other things, I had to start with walking, then walk-jog intervals, before I got back to running. You might find taking that sort of gradual approach useful.

I also found it helpful to talk myself through my runs, telling myself I'd be fine and wouldn't fall.

All you can do is give it a go - wishing you well.

[Run56 in reply to Cmoi]

Thank you for your tips. I’m going to try talking myself through a slow run.

[AndrewJR75 Graduate]

Sorry to hear about your accident. Don’t know where you are based but maybe try a run on the beach (hard sand not soft) or, failing that round a local sports pitch. Just until you get some confidence back.

[ManchesterSeahorse Graduate]

and me…I’m 59 and also only been running since lockdown. It happened a few weeks ago now but it’s shaken my confidence and so I’m very gradually building up my running albeit slowly and started walking and running.

I have been on the same route as when I fell and know what I didn’t see at the time, a small rock sticking out of the earth! It helped to see why I’d tripped and now I’m more aware of the paths.

I hope you’re feeling a lot better very soon

[Scoochie Graduate]

Another faller here. I fell in July and tore my rotator cuff. I soon learned the reason why we shouldn’t put our arms straight out when falling, but all I had going through my head was keeping my face off the floor.

14 weeks off work, still having physio and possible surgery further down the line hasn’t put me off. I didn’t want a fall to be the reason I stopped running, so I started back at the beginning and went slowly. My confidence came back with each run but also made me more aware of picking up my feet ( I tripped over my own feet as I fell on flat tarmac!!!)

Take your time and allow your confidence to build at your own pace. You can do this

[Bruch1 Graduate]

That sounds like a really bad fall and no wonder you are nervous about going out again. As others have said, it's really a matter of getting your confidence back. Starting out again for just a few minutes at a time will help you and try to keep relaxed as you go past the place where you fell - it would be so easy to tense up as you approach it. I fell on holiday last year and made a real mess of my knees and elbow which took ages to heal and my confidence also took a knock. Slow and steady and you will get there. Good luck, you've got this.

[Raisemeup Graduate]

I’m so sorry to hear you had such a bad fall and the nasty injuries you sustained . It is to be commended that you are still wanting to get back into running , and not just ‘throwing in the towel’ To help you literally find your feet again, had you considered running with someone ?If you don’t have a running buddy already , you could perhaps link up with someone on this forum , depending on locations . Also, a chat with your GP might help you arrive at the right decision and offer tips on how to approach your return.

If you are thinking it’s related to being an older runner, please don’t let that stop you . There are many older than you that are able to run without falling , myself included. Older runners sometimes find that balance can improve by running-touch wood!

So when you’re ready, I wish you all the best in finding your way back to pulling on your trainers , which ever way you choose. It is a shame to let it lapse when you have put all the hard work and perseverance into tuning your body up to allow you to run .

Good luck and best wishes for a full recovery .

[nowster Graduate]

Sometimes it's just a matter of getting back on the horse that threw you.

I have a scar on my knee from a bad fall at the end of March last year. I'd been doing a running every day stint since the start of the year and I was going to finish it off with a long run.

During the warm up walk, I tripped over a manhole cover lip and fell heavily onto horribly abrasive tarmac, ripping deeply into the flesh of my knee, getting road rash on my hands, and cutting into my face with the frame of my glasses.

It was a good few weeks before I was back running again.

But I knew I had to get out there again and not worry about tripping (but be a little more careful).

[Madwife60 Graduate]

goodness poor you. I am a similar age and this is my biggest fear so you are not alone. I always run in well lit areas on paths rather than grass (I know all about the less impact on the knees thing but rabbit holes are treacherous things) and avoid tree roots and slippery leaves which are a real hazard this time of year. I would go real slow on a dry surface to try and build up your confidence but I suspect this is easier said than done. Maybe go with someone and hopefully it’s like falling off a bike once you get back on and have a good experience it will get easier Good luck

[drl212 Graduate]

Great advice and camaraderie here!!

All the best and do keep us posted on how you get on...

[Mufasa Graduate]

SO sorry to hear about the fall and the injuries you sustained. I’m 68 too and know how disheartening injury can be. I don’t have any words of advice particularly. Perhaps practice some balance exercises starting off slowly?

[VS1975 Graduate]

Ouch! Hope you’re on the mend physically.

Who knew running was dangerous!

(I’ve gone over on same ankle twice)

Try not to leave it too long. Baby steps, little jaunt on grass? To build your confidence.all the best, would love to hear an update when you’re ready. 🤞🏼 you’ve got this

[Run56]

Thank you for your wise words. Hopefully I will have an update soon.

[Reorte Graduate]

Maybe a treadmill to begin with again?

[IRunning]

Sorry to read about your fall, and glad to see you are on the mend now. The fact you are posting on the forum and seeking advice might mean you are more ready to get out and try a run than you think?

Fortunately, I have yet to suffer a serious injury or fall (reaches round to touch wood....) about 3 years after starting out on C25k. However, the nervousness and trepidation you are feeling I do get. I suffered atrial fibrillation (AF) in 2021, not whilst running but I was at the time close to the end of my first of 2 attempts at C25k. I now know that AF isn't that serious or uncommon, but when it happened it scared the hell out of me, and it took me a very long time to work myself up to going back out for a run (think it was more than 3 -4 months). That was because of the fear of it happening again. which is what you seem to be dealing with. I must have been out for over 400 runs since 2021, and nothing like it has happened since, but I did start slowly and if I felt (even if it was in my head) that something was going to happen or didn't feel right, I'd stop and go again another day.

So my advice is, pick a "good" day i.e. one where the conditions are fair, you're not tired, and things feel "right" and do it, and if it doesn't feel right stop and go again another day. Every time you do go out without it happening again will push that fear further and further to the back of your mind. It did me.

Good luck.

[IRunning in reply to IRunning]

Sorry, one slightly more practical tip, if you normally wear headphones when running, perhaps don't so you are more aware of your surroundings until that confidence has come back.