Well, my right knee still hurts, after 2 weeks on the IC. My new physio, Emma, visited yesterday and did a full examination and diagnosis. She is a sports physio, and it was very comprehensive. Emma's diagnosis is inflammation due to early stage osteoarthritis - which sounds worse than it probably is.
So now I have a load of exercises to do to strengthen the Quads and Glutes, to make sure the knee doesn't wander about. The key one is standing on one leg! I also have some kinesiology tape on the knee, not quite sure if that makes any difference, but it is not uncomfortable.
The best news is that I can start running again, so today I went out for just 2Km. It hurt a bit while running, but it didn't get worse, and stopped when I stopped.
The plan is to extend this every couple of days until I am back up to 5Km (for the Parkrun, you understand). So I am no longer trying to get to 10Km with Juju's plan, but using the very-small-increments-recovery-plan. At least until the Glutes and Quads are strong enough, then I'll be back! (Why can't they say Bum and Thighs?)
But the good news is that I am back on the road!
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theoldfellow
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That is great news theoldfellow. Those exercises on glutes and thighs really helped my knees when I had a similar problem pre-running. You are right to change your target and concentrate on little steps to running again. So glad you can put those running shoes in again. 🏃♂️👏
Great to hear your off the IC! I’m off to the physio tomorrow as I haven’t ran for 3 weeks, or running pain free for 5! I’m hoping to get the green light to run as I’m missing it more than I ever thought I would. Sensible to make slow increments back into running, and hopefully the strength training will help your bum and thighs! 😂
Good luck with the strengthening exercises. When I first started C25K I had twinges in an old knee injury. I avoided Running downhill which stopped it getting worse and started thigh exercises. They really helped and I still do those. Im trying to strengthen the glutes too now but finding those much harder. I ageee thighs & bums would be much easier my search history for bum muscles must look v odd!
It is definitely the downhill that got me. I think I let my legs looser, and then it's easy for the impact to be 'not just right'. I'm supposed to be clenching my bum when I sit to strengthen the glutes....
Patience is the key when coming back from an injury, you are taking the right approach and building back up gradually and continuing the strengthening exercises..
Hopefully you will soon be back to normal service, good luck with your comeback 😊
I had difficulty finding the right physio. I asked about, and the general consensus on most of them was 'well all right... but...'. This lady does physio for the Isle of Man TT and other sports events. She filled me with confidence, which at 68 and a diagnosis of osteoarthritis is exactly what I needed.
Slow and steady increments sounds like a good plan. I’m sure you’ll make it to that 10k mark by one route or another. I have to admit that I’m intending to stick at 10k for quite a while (though I may have sneaky longer term HM thoughts...) I’m hoping that will help stave off any IC stays, as constantly pushing the mileage when we are so new to running seems to me to be tempting fate a bit too much. I’d really miss it if I had to stop now!
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Bump on the road
I'm back, I'm back , woopee I'm back 🏃♀️🙏
The “Road to Nowhere” ParkRun
The long and winding road 
